
I 



A SYSTEM OF 

Physical Culture 



Director and Supervisor of Physical Training, Public Schools, 
Kansas City, Mo. 



BOOK FIRST 



Free Gymnastics 



A. FLANAGAN, PUBLISHER 



COPYRIGHT BY 

1895 



EXPLANATORY. 



The author's works are based upon the principles of 
the German system of gymnastics. But the use of the 
essentials of this system, their classification, the grada- 
tion of exercises, the system of commands, the grand 
diyisions of the whole subject-matter and all that pertains 
to the adaptation of gymnastics to the Public School sys- 
tem of the United States, is the original work of the 
author. 



DEFINITION. 



With Physical Culture we aim to unfold the natural 
and symmetrical beauty of the human body, making it fit 
and capable in every phase of moral life to carry out the 
will of the supreme master — the mind. 



Stillness of person and steadiness of features 
are signal marks of good breeding.^'' 



CLASSIFIED INDEX. 



ELEMENTARY AND COMPLEX POSITIONS. 



FUNDAMENTAL POSITIONS. 

Sitting positions 21 

Standing position 22 

Resting position 31 



Anns folded forward., 
Arms folded backward 



POSITIONS OF THE ARMS. 

23 



Hands on hips 

Hands under shoulders. ... 

Hands over shoulders. . . . f * ' 

Hands over head. ..... 

Fists at sides 

Fists under shoulders . . 
Fists over shoulders . . . 

Fists over head 

Hands on head. . . . 
Hands behind head 

Anns in horizontal parallel position forward . 

Arms in horizontal position outward 

Arms in vertical parallel position upward. . . ) 27 
Arms in vertical parallel position downward. ) ' " ' ' " 
Hands clasped in position forward i 

Hands clasped in position upward. 1 31 

Hands clasped over head ) 

Arms in horizontal position side-right. . } 
Arms in horizontal position side-left 



9 



10 



CONTENTS. 



Vertical Positions. 

1. Right arm upward . 

2. Left arm upward.. . 

Right Angular Positions. 

1. Outward, right arm downward 

2. Outward, left arm downward 

3. Outward, right arm upward . 

4. Outward, left arm upward.. . 

5. Outward, right arm forward . 

6. Outward, left arm forward . . 

7. Forward, right arm dowmward 

8. Forward, left arm downward 

9. Forward, right arm upward . . 
10. Forward, left arm upward. . . 



52 



.74 



Slanting Positions. 



1. Forward-upward 

2. Forward-downward . . 

3. Backward 

4. Side-right, upward... 

5. Side-right, downw^ard 

6. Side-left, ujDward 

7. Side-left, downward. . 

Diagonal Positions. 

1. Outward, right arm upw^ard. 1 

2. Outward, left arm upward.. [ 

3. Forward, right arm upward . f 

4. Forward, left arm upward.. . J 

Oblique Positions. 

1. Backward 

- 2. Downward 

3. Forward-downward . 

4. Forward. ... .... 

5. Forward- upward 

6. Upward 



95 



iOO 



107 



ELEMENTARY AND COMPLEX MOVEMENTS. 
head movements. 

Bending Head. 

Forward ^ 

Backward I 

Side-right { 

Side-left J 

Turning Head. 

Side-right.. . . ) 

Side-left \ ■•■ 



37, 50 
37, 50 



CONTENTS. 



11 



Rocking Head. 

Bending forward and backward. ... 'I 

Bending side-right and side-left i 47 

Turning side-right and side-left | 

Bowing side-right and side-left J 

Rolling Head. 

From right to left } 

From left to right ) 

Bowing Head. 

Side right ) q/. 

Side-left ^ 

Head Movements, 

Standing on toes 



y 38,49 



TRUNK MOVEMENTS. 

Bending Trunk. 

Forward ^ 

Backward. . 
Side-right. . 
Side-left J 

Turning Trunk. 

Side-right.... ( 09 .q 

Side-left ] """"" 

Bowing Trunk. 

Side-right . . . ( 
Side-left ) 

Rocking Trunk. 

Bending forward and backward "1 

Bending side-right and side-left. ... I 
Turning side-right and side-left .... | 
Bowing side-right and side-left. . . .J 

Rolling Trunk. 

From right to left ) 

From left to right \ 

Trunk Movements, 

Standing on toes ,89 

ARM MOVEMENTS. 

Straightening Arms into Position: 
Forward .... 
Outward .... 

Upward 

Downward . . 
Side-right. . . 
Side-left 



35, 49 



12 



CONTENTS. 



Vertical positions. 
Angular positions. 
Slant positions. 
Diagonal positions. 
Oblique position. 

Thrusting Aems into Positions: 
Forward .... 
Outward. . . . 

Upward 

Downward. . 
Side-right.. . 
Side-left. ... 



.38, 48 



Raising Arms into Position 
Forward , , . 

Outward 

Upward 

Side-right . . 
Side-left.. . . 



41,46, 50 



Lowering Arms into Position: 
Forward . . ^ 

Outward . . (■ 

Downward ) 



41, 50 



Moving Arms into Position : 
Forward . . ~; 
O utward ! 
Side-riffht- \ 
Side-left. . J 



Turning Arms: 

Backward 
Outward , 
Inward . . . 

Rolling Arms: 

Forward . . . , 
Backward . . 
Side-right. . 
Side-left. . . . 

Inward 

Outward . . . 



41,50 



43, 50 



Clapping Hands. 

Forward ) 

Over head. . . \ • ■ ■ • 
In position forward. 
In position upward . 



,56 
,82 



1 



CONTENTS. 



18 



Front Arm Circles. 



Right arm to the right 
Right arm to the left . , , 

Left arm to the left 

Left arm to the right . . . 
Both arms to the right i 
Both arms to the left . ! 
Both ai ms inward 1 



Both arms outward . . . j 
Side Arm Circles. 

Right arm forward 



123 



Right arm backward 

Left arm forward 

Left arm backward .... i 
Both arms forward . . / r 
Both arms backward . ^ ^ 



SHOULDER MOVEMENTS. 



Moving Shoulders. 

Forward 

Backward. . 

Raising Shoulders 

Rocking Shoulders. 

Forward and backward . . 

Upward and downward.. 



.43 
43 

,48 



HAND MOVEMENTS. 



Bending Hands. 

Forward 

Backward . . . 

Upward 

Downward . . 
Side-right. . . 

Side-left 

Inward 

Outward 



42, 44, 50 



Rocking Hands. 

Upward and downward. , 
Forward and backward. . 
Side-right and side-left, 
Inward and outward 



,48 



14 



CONTENTS. 



Rolling Hands. 



Forward . . ^ 
Backward. 
Side-right. 
Side-left. . ( 
Inward. . . 
Outward. 



83 



Finger Movements. 

Closing hands. 
Opening hands 



Spreading fingers 
Moving fingers . . . 



FOOT MOVEMENTS. 



Direct Step-position. 

Forward, right and left. . . 



' Backward, right and ef t . . ) 
Oblique Step-position. 

Forward, right and left . . . \ 
Backward, right and left. ) 

Cross Step-position. 

Forward, right and left. . . ) 




53,56 



Backward, right and left. 
With bending knees 



99 



Balance Step-position 
Raising Heels. 



140 



Both heels 

Right and left heels 
Sounding heels 



39 

47 

85, 114 



Raising Toes. 

Both toes 

Right and left toes 



40 
47 

85 



Rocking on Toes. 



LEG MOVEMENTS. 



Direct Longe . 



Forward, right and left . . 
Sideways, right and left 
Backward, right and left 



.98 
100 
102 



CONTENTS. 



15 



Oblique Longe. 

Forward, right and left. 
Backward, right and left . 

Cross Longe. 

Forward, right and left . . 
Backward, right and left. 

Direct Longe, Reverse. 

Forward, right and left . . . 
Sideways, right and left. . 
Backward, right and left . . 



Oblique Loxge, Reverse. 

Forward, right and left 

Backward, right and left. . . 

Cross Longe, Reverse, 

Forward, right and left 

Backward, right and left . . . 

Balance Longe, Reverse. 

Direct: forw. sidew. and backw. 
Oblique: forward and backward 
Cross : forward and backward . 

Knee Movements. 

Bending knees in fundamental position 
Bending knees on toes 



103 



137 



109 



118 



138 



140 



.99 



Facing. 



Stepping. 



Quarter turn to the right , 
Quarter turn to the left. . . 

Half turn to the right 

Half turn to the left 

Eighth turn to the right . , 
Eighth turn to the left . . . 



Forward . . 
Backward , 
Side-right, 
Side-left.. 



,77 



Marking Time. 

While on a halt . . 
While on a march 



,80 



16 



CONTENTS. 



Marching. 

Forward, in Flank Rank '\ 

Forward, from marking time t bO 

Forward, from a halt ) 

Marching, with arm positions 104 

Marching, with arm and foot movements. 120, 136, 150 

Silent Drills 87 

Memory Exercises 104 

Breathing. 

In the fundamental position 59,86,115 

With arm movements 101, 141 

With arm and foot movements 126 

Gymnastic Compositions , 154 



COMMANDS. 



There are four kinds: Command of Caution, of Ex- 
planation, of Execution, and of Discontinuation. 

1. The command of caution is used when the at- 
tention of the pupils has beeii diverted. 

Commands of caution: 

Attention! 
Ready! 

2. The Command of Explanation gives a short but 
clear and definite description of the position to be taken, 
or the exercise to be executed. It is given distinctly and 
slowly in the natural tone of voice. 

3. The command of Execution, invariably contain- 
ing but one word, calls for the execution of the exercise 
demanded, and is spoken with emphasis. 

Commands of Execution: 
Stand! 
Rest! 

Place! 

Doavn! 

Begin! 

March! etc., etc. 
Between the commands of Explanation and Exe- 
cution a slight pause is made, in order that the pupils 
may have time to think and get ready. It is represented 
by a line, thus: 

4. The Command of Discontinuation also contains 
but one short word, and is spoken sharply. 

Commands of Discontinuation: 

Stop! 

Halt! 

Rest! 

17 



14 



REMARKS. 



For the first instructions in gymnastics it is advisable to 
arrange the pupils in J;he school-room, drilling them on rising and 
Bitting and on the positions of the arms. 

In mild weather all windows and doors should be opened wide 
when the drill is given. During the season of fires, however, 
every precaution against the children taking cold should be 
observed. The room is best ventilated in the following way: 
Open all the windows at the top and only one or two from the bot- 
tom, but so as not to let a draught strike any of the pupils. The 
doors remain closed. 

Monitors open the windows after the first exercise and close 
tliem before the last. Children should take off their wraps and 
overshoes in the school-room. 

As soon as a teacher is able to handle the class, the gymnastic 
exercise should be given in a hall, if there be one at her disposal, 
or out-of-doors. 

Do not begin with any other exercise until your pupils can 
take correctly all the positions contained in the first grade work 
of the manual. 

The explanatory command is given in the natural tone of 
voice, the command of execution only being emphasized. 

Pupils take the position the instant after the command of ex- 
ecution has been given. 

The positions should be taken QUICKLY and energetically 
by the individuals, and simultaneously by the class. 

Pupils should stand still during the gymnastic exercise. They 
should learn to control the muscles not used as well as those that 
are being exercised. 

The exercises in this grade should not be accompanied with 
music. 

Laughing, smiling, whispering, chewing, etc., and all grimaces, 
are considered as faults, "stillness of person and steadiness of 
FEATURES," being one of the chief objects in view. 

19 



2 




SITTING, STANDING AND RESTING POSITIONS. 



FIRST GRADE 



Arranging the Class in the Class-Room; Fundamental 
Positions, and Elementary Positions 
of the Arms. 

LESSON 1. 

TO ARRANGE THE CLASS. 

At the command "gymnastics" the pupils move to the 
edge of the seats, place their hands, clasped, on the 
desks, and their feet (heels closed, toes apart), squarely 
on the floor under the desks. The body rests against 
the back of the seat. 

Next give five taps with a bell or pencil. At each tap 
the pupils move quickly, quietly and in perfect unison. 

At the FIRST tap, the pupils move their bodies forward 
and sit erect. 

At the SECOND TAP, all move outward and place the feet in 
the correct position on the floor of the aisles, and hands 
clasped in laps. 

At the THIRD TAP, all rise without moving the feet, and 
place hands at the sides. 

At the FOURTH TAP, all start olf with the left foot, keep- 
ing step and time. 

The pupils take the shortest way to the places assigned to 
them, in the aisles, or in the hall, for the drill. 

21 



22 



A SYSTEM OF PHYSICAL GULTUUE. 



In passing to their places, pupils should not touch each 
other, and should not place their hands on the desks. 
The change should be made without the least noise or 
confusion. 

When pupils arrive at their places in the aisles, they halt 
and stand sideways on one side of the aisle. This will 
make room for those who must pass. 

When all have arranged the last tap is given, at which 
all face front and step into the middle of the aisles. 

TO DISMISS THE CLASS. 

The class is dismissed as it is brought out on the floor, 

only in reverse order. 
After the command: To your seats, the first tap is 

given, at which the pupils break ranks and march to 

their seats, each independently of all the others, but 

all keeping step and time. 
The pupils halt near their seats, all standing sideways on 

one side of the aisle. 
At the t^ext tap all turn their backs to their own seats. 
At the NEXT TAP all sit down, Avithout moving the feet, 

and place hands, clasped, in laps. 
At the NEXT TAP all turn, facing front and place feet in 

position on the floor and hands clasped on the desks. 

All sit erect. 
At the LAST TAP all lean back and rest. 
In higher grades rising may be done in one movement; 

sitting also. 

LESSON 2. 

Give signals for rising — Lesson 1. 

FUNDAMENTAL POSITION. 
At the third count, as in Lesson 1, the pupils should be 
standing in the fundamental position. Heels closed, feet 
turned equally outward at an angle of 90 degrees; knees 



A SYSTEM OF PHTSICAL CULTURE. 



23 



closed and straight; trunk erect on the hips; shoulders 
square and back; arms hanging naturally at the sides; fin- 
gers held loosely, the backs of the hands turned slightly to 
the front; head erect; chin slightly raised; lips closed and 
eyes to the front. The body inclines slightly to the front. 
The position should be free from restraint. 

The command for taking the fundamental position is: 
In position — Standi 

1 . Arms folded backward — Place ! 

At the command "place," all fold the arms on the back, 
quickly and energetically. The arms are folded close and 
tight, the hands remaining open, palms turned outward. 
The right hand is placed over the left upper arm, the left 
hand under the right upper arm, near the elbow. 

In position — Stand! 

At the command " stand " the arms are lowered quickly 
and energetically into the fundamental position. Drill on 
these two positions until your pupils can take them cor- 
rectly, quickly and simultaneously. Controlling those mus- 
cles not used is as important as controlling those being 
moved. For example, while the arms are being folded or 
lowered, the head, neck, shoulders and chest should be held 
perfectly still. The muscles of the face, too, are to be kept 
steady. 

2. Arms folded forward — Place! 

In folding the arms on the chest, the hands are closed 
and placed under the upper arms. The right arm is placed 
over the left. 

Arms down — Place! 

This command is a substitute for " In position — Stand." 
It means to lower the arms into the fundamental position. 
When lowering the arms, the hands are opened. 

Drill on arms folded forward, and arms down. 
Repeat arms folded backward, and arms down, several 
times. 

At the close of the lesson, give the signals for sitting — 
(Lesson 1.) 



24 



A SFSTE3I OF PHYSICAL CULTUUE. 



LESSON 3 

Give signals for rising. (Lesson 1.) Hereafter no refer- 
ence will be made to the commands for rising and sit- 
ting, as they should precede and follow each drill. 
Review arms folded backward and forward. 
In position — Stand! 
6. Hands on hips — Place! 

The hands are placed upon the hips so that the thumbs 
meet in the back. The fingers are closed, straight and 
turned to the front. 
Arms down — Place! 

The arms are lowered to the sides. 

4. Hands over shoulders — Place! 

The hands are placed drooping loosly over the shoulders, 
and nearly touching them. The upper arms are horizontal 
and parallel with the floor. The arms are raised forward. 
Arms down — Place! 

The arms are lowered forward. 

5. Hands under shoulders — Place! 

This position is the reverse of the foregoing one, with 
the exception that the elbows are not quite raised to a level 
with the shoulders. 
Arms down — Place! 

6. Hands over head — Place. 

The hands are placed drooping over the head, the fingers 
nearly touching it; the palms of the hands are turned toward 
the head. The knuckles, the wrists and the elbows should 
form graceful curves. The arms are raised forward. 
Arms down — Place! 

The arms are lowered forward. 

CHANGING FROM ONE POSITION TO ANOTHER. 
Arms folded backward — Place! 
Arms folded forward — Place! 
Arms down — Place! 
Hands on hips — Place! 
Hands over shoidders — Place! 



A SYSTEM OF PHYSICAL CULTURE. 



25 



Hands under shoulders — Place! 

Hands over shoulders — Place! 

Arms folded backward — Place! 

Arms down — Place! 

Insist on 'Cclear cut" work! Changing in the different 
positions should be done quickly, promptly and energetic- 
ally. Not a muscle should move until the word 'place or 
down has been given. Invent new orders of changes. Do 
not have your pupils commit any order to memory. 

LESSON 4. 

Review all previous positions. 

In position — Stand! 

v. Fists over shoulders — Place! 

This position is the same as " hands over shoulders " 
with the exception that the fists are clenched. The arms 
are raised forward. 
Arms down — Place ! 

The arms are lowered forward and the hands opened. 

8. Fists under shoulders — Place! 

Same as hands under shoulders, with fists clenched. 
Arms down — Place! 

9. Fists at sides ^ — -Place! 

This is the most important of the thrusting positions. 
The fists are clenched and placed at the sides of the body; 
the backs of the hands are turned downw^ard; the elbows 
are forced backward as far as possible and the forearms are 
horizontal and parallel. 
Arms down — Place! 

10. Fists over head — Place! 

Same as hands over head with fists clenched. 
Arms down ■ — Place ! 

CHANGING FROM ONE POSITION TO ANOTHER. 

Hands over shoulders — Place! 
Arms folded backward — Place! 



26 



A SYSTEM OF PHYSICAL CULTURE. 



Fists over shoulders — Place ! 

Fists under shoulders- — Place! 

Fists over shoulders — Place! 

Fists at sides — Place! 

Arms folded forward — Place! • 

Hands on hips — Place! 

Arms down — Place! 

INVENT NEW ORDERS OF CHANGING. 

LESSON 5. 

Review familiar positions frequently. 
In position — Stand! 

11. Hands on head — Place! 

The hands are clasped (fiagers interlocked) and placed 
on the top of the head. The arms are raised forward. 
Arms down — Place! 

The arms are lowered forward. 

12. Hands behind head — Place! 

The hands are clasped and placed behind the head near 
the neck. . The arms are raised forward. 
Arms down — Place! 

The arms are lowered forward. 

13. Arms in [horizontal] position forward — Place! 

The arms are raised forward to a level with the shoulders. 
The arms are parallel and horizontal. The palms of the 
hands are turned downward. The thumbs are placed beside 
the fingers. The arms are held perfectly straight and stiff. 
Arms down — Place! 

Arms are lowered quietly. 

14. Arms in [horizontal] position outward — Place! 

The right arm is raised sideways to the right, the left 
arm sideways to the left, to a level with the shoulders. The 
arms are horizontal and parallel with the floor. Thumbs 
beside the fingers. The palms of the hands are turned 
downward. 
Arms down — Place! 

The arms are lowered quietly. 



A SYSTEM OF PIIYSTCAL CULTURE. 



27 



CHANGING. 

Arms in position forward — Place! 

As soon as the pupils have become familiar wiih ihe 
horizontal positions forward and outward, the word horizon- 
tal may be omitted. 
Arms folded backward — Place! 

The arms are swung through the downward position. 
Hands over head — Place! 

The arms are moved forward. 
Hands on hijjs — Place! 
Arms in position outward — Place! 
Arms in position forward — Place! 
Fists at sides — Place! 
Hands over head — Place! 
Arms folded backward — Place! 

The arms are moved forward. 
Arms in position ontward — Place! 
Hands behind head — Place! 
Arms folded backward — Place! 
Arms doAvn — Place ! 

INVENT NEW ORDERS OF CHANGING. 



LESSOX 6. 

Review familiar positions frequently. 
In position — Stand! 

15. Arms in [vertical] position downward — Place! 

The arms are extended downward and held straight and 
stiff; the palms of the hands are turned backward. 
In position — Stand! 

The arms are held loosely. 

16. Arms in [vertical] position upward, raised forwardlv — 
Place! 

The arms are raised through the forward position into 
the position upward. The arms are parallel and vertical. 
The palms of the hands are turned forward. 



28 



A SYSTEM OF PHYSICAL CULTURE. 



Arms down, lowered forwardly — Place! 

The arms are lowered through the forward position into 
the fundamental position. 
Arms in [vertical] i^osition upward, raised outwardly — ■ 
Place! 

The arms are raised through the outward position. 
Arms down, lowered outwardly — Place! 

The arms are lowered through the outward position. 

CHANGING. 

Arms in position forward — Place! 

Arms in position outward — Place! 

Arms in position upward — Place! 

Arms folded backward, lowered forwardly— Place! 

The arms pass through the forward and downward 
positions. 

Arms in position outwardly — Place! 
Hands on hips— Place! 
Fists at sides — Place! 
Hands behind head -Place! 
Arms folded backward — Place! 
Arms down — Place! 



INVENT NEW ORDERS OF CHANGES, USING ALL THE 
POSITIONS. 



A SYSTEM OF PHYSICAL CULTURE. 



31 



LESSON 7. 

Review familiar positions frequently. 
In position — Stand! 

17. Arms in [horizontal] position, side-right — Place! 

The right arm is extended fully to the right, as in " posi- 
tion outward," the left arm is bent at the elbow, forming a 
right angle; the right arm and left forearm are parallel, the 
left elbow is directly opposite the left shoulder; both arms 
and hands are on a level with the shoulders; the palms of 
the hands are turned downward. 
Arms down — Place! 

18. Arms in [horizontal] position, side-left — Place! 

The opposite of position at the right. 
Arms down — Place! 

19. Hands clasped in position forward — Place! 

The arms are raised into position forward and the fingers 
interlocked; the palms touch. The hands should clasp 
quickly, but silently. 
Arms down — Place! 

20. Hands clasped in position upward, raised forwardly — 
Place! 

The arms are moved through the position forward into 
the position upward. The hands clasp as described in posi- 
tion forward. 
Arms down, lowered outwardly — Place! 
In place — Rest! 

This is the command for the resting position. It is 
used whenever the pupils are fatigued from exercise, or 
when a lengthy explanation is given. 

¥rom the f undamental 2)osition the restmg position is 
taken in the following manner: 

a) The right foot is moved backward. 

b) The body is slightly moved backward and the 

entire weight thrown upon the right limb. 
The right knee is kept straight and rigid. 

c) The left knee is slightly bent. 



32 



A SYSTEM OF PHYSICAL CULTURE. 



d) The arms are folded forward. 

These four movements are taken simultaneously at the 
command : In place — Rest ! 

When changing from the resting position to the funda- 
mental position, the four movements described above are 
reversed: — 

a) The right foot is moved forward, 

b) The body is moved forward, 

c) The left knee is straightened, 

d) The arms are lowered, 

and taken simultaneously at the command: — 
In position — Stand ! 



REMARKS. 



(SECOND TERM.) 

The daily exercise should begin and close with a short 
drill on the positions of the arms. (First term.) 

As soon as the class can 2:)erform the movements con- 
tained in the folloAving lessons, a variety of exercises may 
be given each day. For instance, on Monday, the follow- 
ing order: 

a) A short drill on the positions of the arms. 

b) Ivaising heels. 

c) Bending trunk forward and backward. 

d) Straightening arms from " hands on hips." 

e) Turning head right a .d left. 

f) Closing hands in different positions. 

g) A short drill on the positions of the arms. 
On Tuesday, in this order: 

a) Positions of the arms. 

b) Raising toes. 

c) Turning trunk right and left. 

d) Thrusting arms from " fists at sides." 

e) Turning arms in different positions. 

f) Bending head right and left. 

g) Positions of the arms. 

On Wednesday, in a different order, from either of the 
examples given, and so on, varying the exercise each day. 
Teachers should make themseloes independent of the manual 
as soon as possible. 

The command of discontinuation. " Stop I " or (Halt) 
is not given in the following lessons, as there can be no 



34 A SYSTEM OF PHYSICAL CULTURE. 

rule as to how many times an exercise should be repeated. 
The command is given just before the completion of the 
last movement. 

An exercise may be repeated eight times without injury 
to the weakest pupil in the school. 

Pupils should be reminded frequently to breathe freely 
and regularly during the exercise. The lips should be 
closed and breathing carried on through the nostrils. 

When teaching a new movement, the time is kept by 
counting; when the scholars have become familiar with 
the exercise, tapping with a pencil will answer. 

As a Tide^ trunk and head exercises should be taken 
rather slower than arm exercises. 

All exercises must be taken vigorously. 

It is not advisable to accompany the exercises in this 
grade with music. 



FIRST GRADE 



ELEMENTARY MOVEMENTS 

LESSON 1. 

Read remarks on page 33. 

ARM EXERCISE. 

From a starting position in which the arms are lent and 
the hands open, the movement is called straightening . 

In this course the arms maybe straightened: /(9raa7'(?, 
outward, upward, downward, side-right and side-left. 

The first movement of an exercise is given in the com- 
mand; the second movement is understood; it is the reverse 
of the first. 

A command also includes an indefinite number of repeti- 
tions of the two movements. 

At the command "Stop!" (or " Halt," or " Rest") the ex- 
ercise ceases. 

The command "Begin! " should be the last order given. 
The exercise begins immediately the command " Be- 
gin!" has been given. 

EXAMPLES. 
1. 

In position — Stand! 
Hands on hips — Pace! 

1. Straighten arms forward, in two counts — Begin! 

(1) The arms are straightened vigorously into position 
forward. Arms parallel and horizontal, palms turned down- 

35 



/ 

36 A SYSTEM OF PHYSICAL CULTURE. 



ward and thumbs beside the fingers. (2) The hands are 
placed upon the hips. 

The two movements are repeated until the command of 
discontinuation is given. 

There should be a slight, but distinct step at each step of 
the exercise. 

2. Straighten arms outward, in two counts — Begin! 

3. Straighten arms upward, in two counts — Begin! 

4. Straighten arms downward, in two counts — Begin! 

5. Straighten arms side-right, in two counts — Begin! 

6. Straighten arms side-left, in two counts — Begin! 
Arms down — Place! 

II. 

Hereafter the command "Begin!" will be omitted, as it 
invariably follows each command. The order in which the 
exercises are given, may be changed at any time. 

In position — Stand! 

Hands over shoulder — Place! 

1. Straighten arms forw^ard, in two counts — Begin! 

(1) The arms are placed in positions forward (palms 
downward). (2) The hands are placed over the shoulders. 

2. Straighten arms upwards, in two counts. 

3. Straighten arms downw^ard, in two counts. 

4. Straighten arms outward, in two counts. 

5. Straighten arms side-left, in two counts, 

6. Straighten arms side-right, in two counts. 

The same exercises may be given from ; ' ' Hands under 
shoulders" and "Hands over head." 

LESSOR 2. 

HEAD EXERCISE. 

When exercising the head, trunk or feet, alone, place 
the arms in a position in which they, while at rest, will lend 
additional support to the body. The two positions prefer- 
able are: ''Arms folded backward" and ''hands on hips.'" 
Read remarks on page 38. 



A SYSTEM OF PHYSICAL CULTURE. 



37 



Bending Head. 

In position — Stand! 
Hands on hips — Place: 

1. Bend head forward, in two counts — Begin I 

fl) The head is bent forward as far as possible. (2) 
The head is raised into the upright position. 

2. Bend head backward, in two counts. 

(1) The head is bent backward as far as possible. (2) 
The head is raised into the upright position, 

3. Bend head side-right, in two counts. 

(1) The head is bent sideways to the right. (2) The 
head is raised. 

4. Bend head side-left, in two counts. 
Arms down — Place! 

Turning Head. 

In position — Stand! 

Arms folded backward — Place! 

5. Turn head side-right, in two counts — Begin! 

(1) The head makes a quarter-turn to the right; the 
shoulders remain fixed in the front position. 

6. Turn head side-left, in two counts. 
Arms down — Place! 

ARM EXERCISE. 

From a position in which the arms are lent, and the 
hands closed, remaining closed through the exercise, the 
movement is called thrusting.'''' The thrusting positions 
are: Fists at sides,'''' Fists over shoulders,'''' Fists under 
shoulders,'''' and " Fists over head.'''' 

EXAMPLE. 
Thrusting Arms from Fists at Sides. 

In position — Stand! 
Fists at sides — Place! 

1. Thrust arms forward, in two counts — Begin! 



/ 

38 A SYSTEM OF PHYSICAL CULTURE, 

(1) The arms are thrust forward into position forward, 
fists closed, the backs of the hands turned upward. (2) The 
fists are placed at the sides, backs of hands turned down- 
ward. 

2. The same downward — Begin! 

When movements of the same kind are given in succes- 
sion, the commands may be abbreviated as in this case. 

3. The same upward. 

4. The same outward. 
Arms down — Place ! 

The same movements can be taken from: 

1. Fists under shoulders. 

2. Fists over shoulders. 

3. Fists over head. 

LESSON 3. 

TRUNK EXERCISE. 

When exercising the trunk alone, place the hands on the 
hips, or fold the arms backward. Read remarks on page 33. 
Bending Trunk. 

In position — Stand! 

Arms folded backward — Place! 

1. Bend trunk side-right, in tAvo counts — Begin! 

(1) The trunk is bent directly sideways to the right as 
far as possible; the feet remain firmly on the floor, the 
knees straight and closed. The head is also slightly bent 
to the right, but the movement must be gradual and not 
noticeable apart from the movement of the trunk. The left 
flank of the body, from the crown of the head to the foot, 
should be a graceful curve. (2) The head and trunk are 
raised into the upright position. 

2. Bend trunk side-left, in two counts. 
Hands on hips — Place! 

3. Bend trunk forward, in tw^o counts. 

(1) The trunk is bent forward until trunk and limbs 
are at right angles; the knees remain straight and closed, 
and the feet firmly on the floor; the head and neck are on a 



A SYSTEM OF PHYSICAL CULTURE. 



39 



line with the trunk; the eyes are cast downward. (2) The 
trunk is raised into the upright position. 

It is with some difficulty that pupils at first bend the 
trunk into the forward position as described above. How- 
ever far they bend the trunk forward, see that all bend alike 
and insist that they keep their knees rigid and closed. 

4. Bend trunk backward, in two counts. 

(1) The trunk is bent backward as far as possible with- 
out bending or opening the knees; the head is also gradually 
bent backward with the trunk. The eyes are cast upward. 
(2) The trunk and head are raised into the upright posi- 
tion. 

Arms down — Place I 

Turning Trunk. 

In position — Standi 
Hands on hips — Place! 

5. Turn trunk side-right, in two counts. 

(1) The trunk and head, moving together, make a quar- 
ter of a turn to the right; the feet must not be moved nor 
the knees bent. (2) The trunk and head are turned into 
the front position. 

6. Turn trunk side-left, in two counts. 
Arms down — Place! 

LESSON 4. 

FOOT EXERCISES. 

When exercising the feet alone, give, as a starting posi- 
tion, either "hands on hips" or " arms folded backward." 
There should be no noise in connection with foot move- 
ments. 

Raising Heels. 

In position — Stand! 

Arms folded backward — Place! 

1. Raise both heels, in two counts — Begin! 

(1) The body, kept straight and still, is raised onto the 
toes, as high as possible; the heels remain closed, the 
knees rigid and closed. (2) The heels are lowered energet- 
ically, but silently. 



/ 



40 A SYSTEM OF PHYSICAL CULTURE. 

2. Raise both toes, in two counts. 

(1) The toes, remaining open, are raised as high, as possi- 
ble, the body inclines slightly to the front and is held straight 
and still. (2) The toes are lowered. 

Arms dow^n — Place! 

FINGER EXERCISES. 
Closing Hands. 

In position — Stand! 

Arms in position forward — Place! 

1. Close hands, in two counts — Begin! 

(f ) The hands are closed tightly, the thumbs over the 
fingers. (2) The hands are opened and the lingers and 
thumbs straightened and placed in position. This exercise 
can be given in all of the straight arm positions. 
Arms in position upward — Place ! 

2. The same exercise. 

Arms in position outward — Place! 

3. The same exercise. 

Arms in position downward — Place! 

4. The same exercise. 

The reverse of this exercise is opening hands, from hands 
closed. 

Spreading Fingers. 
In position — Stand! 
Arms in 230sition outward — Place! 

1. Spread fingers, in two counts — Begin! 

(1) The fingers and thumbs are spread horizontally, and 
stretched as far as possible. (2) The fingers and thumbs 
are closed and placed in position. 
Arms in position downward — Place! 

2. The same exercise. 

Arms in position forward — Place! 

3. The same exercise. 

Arms in position upward — Place! 

4. The same exercise. 
Arms down — Place! 



A SYSTEM OF PHYSICAL CULTURE. 



41 



LESSON 5. 

ARM EXERCISES. 

When the arms are straight and remain straight during 
the exercise, the movement is called: raising, lowering, 
moving or swinging. The following exercises are examples. 

In j^ositioii — Stand! 

Arras in position downward — Place! 

1. Raise arms forward, in two counts — Begin! 

(1) The arms are raised forward into the position for- 
ward. During the movement the arms are held stiff. (2) 
The arms are lowered into position downward. 

2. Raise arms outward, in two counts. 

(1) Position upward. (2) Position downward. 
Arms in position forward — Place! 

3. Raise arms upward, in two counts. 

(1) Position upward. (2) Position forward. 
Arms in position outward — Place. 

4. Raise arms upward, in two counts. 

(1) Position upward. (2) Position outward. 
Arms down — Place! 

Arms in position dow^nward - — Place ! 

5. Raise arms upward, forwardly, in two counts. 

(1) The arms are raised through the forward position 
into position upward. (2) The arms are lowered through 
the forward position into position downward. 

6. Raise arms upward, outwardly, in two counts. 

(1) The arms are raised through the outward po.-ition 
into position upward. (2) The arms are lowered through 
the outward position into position downward. 

When the raising movements are reversed, the movement 
is called lowering. 

Moving Arms. 

Arms in position forward — Place! 

1. Move arms outward, in two counts. 

(1) The arms are moved into position outward. (2) The 
arms are moved into position forward. 



/ 



42 .4 SYSTEM OF PHYSICAL CULTURE. 

Arms into position outward — Place! 
2. Move arms forward, in two counts. 

The reverse of exercise one. 
Arms down — Place! 

LESSON 6. 

HAND EXERCISE. 

Bending Hands. 

Bending hands should be given in all the straight arm 
positions. 
In position — Stand! 
Arms in position forward — Place! 

1. Bend hands downward, in two counts — Begin! 

(1) The hands are bent downward, until hands and arms 
are at right angles; the arms remain horizontal and parallel. 
(2) The hands are bent upward into position. 

2. Bend hands upward, in two counts. 

The hands are bent upward as far as possible. 
Arms in position outward — Place! 

3. Bend hands downward, in two counts. 

4. Bend hands upward, in two counts. 
Arms down — Place! 



Arms in position U23ward, raised forwardly — Place! 

5. Bend hands forward (downward), in two counts. 

The same movement as in exercises one and three. 

6. Bend hands backward, in two counts. 

The same movement as in exercises tw^o and four. 
Arms in position downw^ard, low^ered outwardly — Place! 
'7. Bend hands backward, in two counts. 

The same movement as in exercises one, three and five. 
8. Bend hands forward, in two counts 

The same movement as in exercises two, four and six. 
In position — Stand! 



A SYSTEM OF PHYSICAL CULTURE. 



SHOULDER EXERCISES. 
Raising Shoulders. 

In position— Standi 

Arms in 230sition downward — Place! 

1. Raise shoulders, in two counts — Begin! 

(1) The shoulders are raised as high as possible. (2) 
shoulders are lowered into the natural position. 
Moving Shoulders. 

2. Move shoulders forward, in two counts. 

(1) The shoulders are moved forward. (2) The 
shoulders are moved backward into the natural position. 

3. Move shoulders backward, in two counts. 

(1) The shoulders are moved backward. (2) The 
shoulders are moved forward into the natural position. 
In position — Stand! 

LESSON 7. 

ARM EXERCISE. 
Turning Ar:ms. 

The turning movement can be executed in all the 
straight arm positions. 
In position — Stand! 
Arms in position forward — Place! 

1. Turn arms outward, in two counts — Begin! 

(1) The arms, remaining fixed in the horizontal, 
parallel position, are turned (twisted) outward, i. e., the right 
arm to the right, the left arm to the left, until the palms of 
the hands are turned upward. (2) The arms are turned 
back into the forward position, palms downward. 
Arms in position upward — Place! 

2. Turn arms inward, in two counts. 

The same movement as in exercise one. 
Arms in position outward — Place! 

3. Turn arms backward, in two counts. 

The same movement as in exercises one and two. 
Arms in position downward — Place! 



44 



A SYSTEM OF PHYSICAL CULTURE. 



4. Turn arms outward, in two counts 

The same movements as in exercises one, two and three. 
In position — Stand! 

HAND EXERCISES. 
Bending Hands. 
In the four straight arm positions. 
In position — Stand! 
Arms in position outward — Place! 

1. Bend hands sideways to the front (forward), in tw^o 
counts — Begin! 

(1) The hands, held horizontally, are bent sideways to 
the front as far as possible. (2) The hands are moved back 
into the position outward. 

2. Bend hands sideways to the rear (backward), in two 
counts. 

The reverse of exercise one. 
Arms in position forward — Place! 

3. Bend hands side-right, in two counts. 

The same movement as in exercise one, both hands to the 
right. 

4. The same side-left, in two counts. 

5. The same inw^ard, in two counts. 

The right hand to the left, the left to the right. 

6. The same outward, in two counts. 

The right hand to the right, the left to the left. 
Arms down — Place! 

Exercises 3, 4, 5, and 6, can also be executed in positions 
upward and downward. 



REMAHKS. 



The /imda?nental and res^i';^^ -positions and the elemen- 
tary positions of the arms should be kept fresh in the 
momory of the pupils by constant drills, giving the 
positions in a different order each day. 

In a like manner daily drills on the elementary move- 
ments should be given, and, while neglecting none of them, 
a different selection should be made for each lesson. 

During the last term of the year, the class is prepared 
for second grade work. This is done by making easy 
combinations of the movements that have been acquired. 
For instance: raise, straighten, thrust or move arms 
(from the various starting positions), right.^ left, alternately 
and hoth\ first, each movement by itself and lastly, com- 
bining them successively. 

Besides a few new movements, the following lessons 
contain illustrations of easy combinations. It would take 
up more space than can be allotted in this manual to give 
even a small number of the possible combinations; this 
is intentionally left to the inventive faculties of the 
teacher, and to the directions of the supervisor of physical 
training. 



45 



FIRST GRADE 



EASY COMPLEX MOVEMENTS 

liESSON 1. 

In addition to the following three lessons, give a general 
review on all the positions and movements your pupils have 
acquired. 

ARM EXERCISE. 
Example. 
Raising Arms. 

In position — Stand ! 

Arms in positions downward — Place! 

1. Raise right arm forward, in two counts — Begin! 

(1) The right arm is raised into position forward, the 
left arm remaining still in position downward. (2) The 
right arm is lowered into position downward. 

2. Raise left arm forward, in two counts. 

3. Raise right and left arm forward, alternately, in four 
counts. 

(1) Right arm forward. (2) Right arm down. (3) Left 
arm forward. (4) Left arm down. 

During the term, teach according to the example given 
above, also the following exercises: 

1. Raise arms outward, right and left, alternately. 

2. The same upward, forAvardly. 

The arms are raised forward into position upward. 

3. The same upward, outwardly. 

The arms are raised outward into position upward. 

46 



A SYSTEM OF PHYSICAL CULTURE. 



47 



FOOT EXERCISES. 
Raising Heels. 
Hands on hips — Place! 

1. Raise right heel, in two counts — Begin! 

(1) The right heel is raised as high as possible, the toe 
remaining on the floor; the toes of the right foot are kept 
straight, the foot standing on tip toe; the right knee bends 
forward and outward; the weight of the body rests on the 
left foot. (2) The right heel is lowered, 

2. Raise left heel, in two connts. 

Raise right and left heel, alternately, in four counts. 
Arms down — Place ! 

Raising Toes. 

In position — Staud! 

Arms folded backward — Place! 

1. Raise right toe, in two counts — Begin! 

(1) The right toe is raised as high as possible, the heel 
remaining on the floor; both knees are kept rigid. (2) The 
right toe is lowered. 

2. Raise left toe, in two counts. 

3. Raise right and left toe, alternately, in four counts. 
Arms down — Place! 

LESSON 2. 

THE ROCKINO MOVEMENT. 

Moving the head, trunk, hands or shoulders, from one 
position into the opposite, without stopping in the upright, 
or natural position, is called rocking. 

EXAMPLE. 
Rocking the Head. 
In position — Stand! 

1. Rock head, bending forward and backward, in two 
counts — Begin! 



48 



A SYSTEM OF PHYSICAL CULTURE. 



(1) The head is bent into position forward. (2) The 
head is bent into position backward. At the next count, 
or tap, the head is bent forward, at the next, backward, and 
so on, forward and backward, until the command " stop " is 
given, after which the head is raised into the upright 
position. 

2. Rock head, bending side -right and left, in two counts. 

3. Rock head, turning side-right and left, in two counts. 
Arras down — Place! 

During the term teach also: rocking trunk, rocking 
hands, and rocking shoulders. 

ARM EXERCISE. 
Thrusting Arms. 
Fists at sides — Place! 

1. Thrust right arm downward, in two counts — Begin! 

2. Thrust left arm downward, in two counts. 

3. Thrust right and left arm downward, in four counts. 

4. The same exercises forw^ard. 

5. The same exercises upward. 

6. The same exercises outward. 
Arms down — Place ! 

Thrusting arms right and left alternately, in the four 
directions, should also be taken from: "Fists under 
shoulders," " Fists over shoulders," and " Fists over head." 

LESSON 3. 

FINGER EXERCISES. 

In position — Stand! 

Arms in position forward — Place! 

1. Move fingers continually (in eight, or any number of 
counts) — Begin! 

All the fingers are moved promiscuously, bending, straight- 
ening and spreading them in every possible direction. 



A SYSTEM OF PHYSICAL CULTURE. 



40 



The arms and hands remain fixed in the given position. 
At the command "stop" the fingers are straightened and 
placed in the correct position. 

Arms down — Place! 

Note: Give the same exercise in the positions: out- 
ward, upward and downward. 

Arms in position outward, hands closed — Place! 

2. Open hands and spread fingers (simultaneously) in two 

counts — Begin! 

(1) The hands are opened and fingers spread, (2) The 
hands are closed. 

Arms down — Place! 

Give the same exercise in the positions: forward, upward 
and downward. 

ARM EXERCISE. 
Straightening Arms. 
Hands on hips — Place! 

1. Straighten right arm downward, in two counts — Be- 
gin! 

2. Straighten left arm downward, in two counts. 

3. Straighten right and left arm downward, in four 
counts. 

4. The same forward. 

5. The same outward. 

6. The same upward. 
Arms down — Place! 

During the term give the same exercises from "hands 
under shoulders," "hands over shoulders " and" hands over 
head." Also the following exercises: 

1. Bend trunk forward and backward, alternately, in four 
counts. 

2. Bend trunk side-right and left, alternately, in four 
counts. 

3. Turn trunk side-right and left, alternately, in four 
counts. 



50 A SYSTEM OF PHYSICAL CULTURE. 



4. Bend head forward right and left, alternately, in four 
counts. 

5. Bend head side-right and left, alternately, in four 
counts. 

6. Turn head side-right and left, alternately, in four 
counts. 

v. Bend hands in the different positions, right and left, 
alternately, in four counts. 

8. Turn arms, in the different positions, right and left, 
alternately, in four counts. 

9. Move arms in positions forward and outward, right 
and left, alternately, in four counts. 

10. Raise arms upwards, from positions forward and out- 
ward, right and left, alternately, in four counts. 

11. Lower arms from j^osition upward, forward, and out- 
ward, right and left, alternately, in four counts. 



REMARKS. 



The work for each grade in this manual is arranged on 
the supposition that teachers and pupils are familiar with 
all the positions and movements explained in the grades 
below their own. 

It is, therefore, necessary that teachers familiarize 
themselves with the commands, positions and movements 
of the first grade, before they attempt to teach the work 
outlined for the second grade. 

Each lesson should begin and close with a short drill 
on the positions of the arms. 

In teaching new combinations, the exercises should be 
resolved into their component parts and the elementary 
movements practiced separately; then the combination 
should be taught. The first few lessons will illustrate 
this. 



51 



SECOND GRADE 



1. All Arm Positions of the First Grade. 

2. Vertical Arm Positions. 

3. All Movements of the First Grade. 

4. Clapping Hands. 

5. Swinging Arms. 

0. Direct Step Positions. 

7. Easy Combination of Similar and Dissimilar 

Movements. 

8. Breathing. 

JLESSON 1. 

VERTICAL POSITIONS OF THE ARMS. 

Ill position — Stand! 
Hands on hips — Place! 

1. Arms in vertical position, right arm upward — Place! 
(See page 51.) 

The right arm is placed in position upward (palm to the 
front), the left arm in position downward (palm backward); 
the movements of both arms are simultaneous. 
Hands on hips — Place ! 

2. Arms in vertical position, left arm upward — Place! 

The reverse of first position. 

These vertical positions can be taken from any of the 
other arm positions. 

Hands on hips — Place! 

52 



A SYSTEM OF PHYSICAL CULTURE. 



53 



Changing. 

(Using the vertical position with, the other positions.) 
Hands over shoulders — Place! 

Arms in vertical position, right arm upward — Place I 

Arms in position forward ^ — Place I 

Arms in vertical position, left arm upward — Place! 

Arms in position outward — Place! 

Arms down — Place! 

INVENT NEW OEDERS OF CHANGES. 

FOOT EXERCISES. 

Direct Step Positions. 
The foot is placed in the position of stepping; the step, 
however, is not taken, the foot is brought back again and 
the heels closed. Hence the term, step-position. There are 
six direct step-positions. 

Arms folded backward — Place! 

1. Right foot in step-position forward — Place! 

The weight of the body is thrown upon the left foot; 
the right foot is moved as far as the toe of the left foot, and 
placed in the step-position; the heel is raised, the ankle 
straightened, the toe touches the floor and is turned outward, 
as in the fundamental position; the knee is straight. The 
body is kept straight and still. 

In all of the step-positions, the relative position of the 
feet is not changed. 

Heels closed — Stand! 

The foot is brought back and the heels closed. The 
weight of the body is equally over both feet. 

2. Left foot in step-position forward — Place! 
Heels closed — Stand! 

3. Right foot in step-position backward — Place! 
Heels closed — Stand! 

4. Left foot in step-position backward — Place! 
Heels closed — Stand! 

5. Right foot in step-position side-right — Place! 
Heels closed — Stand! 

6. Left foot in step-position side-left — Place! 
Heels closed — Stand! 

Arms down — Place! 



54 



A SYSTEM OF PHYSICAL CULTURE. 



I^ESSOIS^ 2. 

FOOT EXERCISES, 
(The Step-position as an exercise.) 
In position — Stand! Hands on hips — Place! 

1 . Step-position forward right, in two counts — Begin ! 

(1) The foot is placed in the step-position. (2) The 
heels are closed. The movement is rather slow. 

2. Step-]30sition forward left, in two counts. 

3. Step-position forward, right and left, in four counts. 
Arms down — Place! 

Exercises 1, 2 and 3 backward. 
Exercises 1, 2 and 3 sideways. 

ARM EXERCISES. 
Clapping Hands. 
Hands on hips — Place! 

1. Claj) hands forward, in two counts — Begin! 

(1) The hands are clapped in front of the chest; the arms 
are bent, the back of the left hand is turned downward; the 
hands, as they clap, slightly clasp. (2) The hands are 
placed upon the hips. 

2» Clap hands over head, in two counts — Begin! 

(1) The arms are raised forwardly and the hands clapped 
over head; the arms are bent; the back of the left hand is 
turned to the front; the hands, as they clap, slightly clasp. 
(2) The arms are lowered forwardly and the hands placed 
upon the hips. 

3. Exercises one and two, in four counts. 

Arms down — Place! 

Clapping Hands Twice and Three Times. 
Hands over shoulders — Place! 

1. Clap hands forward, twice, in three counts — Begin! 

(1) The hands are clapped opposite the chest. (2) The 
hands, the arms remaining in the same position, are clapped 
again. (3) The hands are placed over the shoulders. 



i 



A SYSTEM OF PHYSICAL CULTURE, 



57 



2. The same over head, in three counts. 

3. Clap hands forward, thrice, in four counts. 

At one, two, and three, the hands are clapped, at four the 
hands are placed over the shoulders. 

4. The same over head, in four counts. 
Arms down — Place! 

TRUNK AND FOOT EXERCISE 
Arms folded backward — Place! 

1 . Bend trunk side-right — side-left — and raise both heels 
twice, in eight counts — Begin! 

(1) Bend trunk side-right. (2) Raise trunk. (3) 
Bend trunk side-left. (4) Raise trunk. (5) Raise both 
heels. (6) Lower heels. (7) Raise heels. (8) Lower 
heels. 

2. Bend trunk forward — and backward — and raise heels 
twice, in eight counts. 

Exercises one and two, in sixteen counts. 
Arms down — Place! 

LESSON 3. 

POSITIONS OF THE ARMS. 
Changing. 

In position — Stand ! 

Arms in position forward — Place! 

Arms folded backward — Place! 

The arms, held straight and stiff, are swung through the 
downward position. Not until they liave passed this posi- 
tion are they bent and folded. 

Hands over head — Place! 

Arms in vertical 230sition, right arm upward — Place! 
Arms in j^osition forward — Place! 
Hands behind head — Place! 
Arms folded backward — Place! 
Arms down — Place! 



58 A SYSTEM OF PHYSICAL CULTURE, 

ARM EXERCISE. 

1. Raise right arm side-right, in two counts — Begin! 

2. Raise left arm side-right, in two counts. 

3. Raise right and left arm sideways, alternately, in four 
counts. 

4. Raise arms outward, simultaneously, in two counts. 
(Exercises one and two, simultaneously.) 

5. Exercises three and four, in six counts. 

HEAD EXERCISE. 

Arms folded backward — Place! 

1. Turn head side-right, in two counts — Begin! 

2. Turn head side-left, in two counts. 

3. Turn head sideways, right and left, in four counts. 
Arms down — Place! 

ARM AND HEAD EXERCISE. 

1. Raise right arm side-right, and turn head side-right, 
in two counts — Begin! 

(1) The right arm is raised sidewaj^s into position and 
the head turned to the right, simultaneously. (2) The arm 
is lowered to the side and the head turned to the front. 

2. The same to the left. 

3. The same right and left, alternately, in four counts. 

4. Raise arms outward and bend head forward, in two 
counts. 

(1) Both arms are raised into position outward and the 
head is bent forward, simultaneously. (2) The arms are 
lowered and the head raised. 

5. Raise arms outward and bend head backward, in two 
counts. 

6. Exercises one, two, four and five, each eight times, in 
thirty-two counts. 



A SYSTEM OF PHYSICAL CULTURE. 59 



L E S S O N 4. 

BEEATHING. 

A breathing exercise (if possible, out of doors) should be 
given the children daily. Great care should be taken that 
the children breathe properly. The most important thing 
in the act of breathing, is the proper use of the diaphragm, 
a large, thick muscle, which separates the chest from the 
abdomen. It has the form of an arch, and its convex pro- 
jects into the chest. The act of breathing begins with the 
contraction of this muscle. As the lungs fill with the air, 
the chest expands, the chest muscles assisting by pushing 
the ribs outward. The air is expelled from the lungs by the 
relaxation of the diaphragm and the chest muscles. Breath- 
ing is, to a great extent, an involuntary act, and is generally 
carried on w^ithout any exertion on our part. 

The power of the breathing muscles, however, can be 
greatly augmented; by our will we excite them to their ut- 
most capacity. This should be done in free gymnastics. It 
does not lie within the scope of this work to give any in- 
structions in anatomy or physiology. Teachers should be 
sufficiently acquainted with those sciences to apply their 
general laws to gymnastics. 

I^^HALING AND ExHALIXG, SlOWLY. 

Ventilate the room thoroughly when giving the breath- 
ing exercises. 
In position — Stand! 

Inhale slowly, through the nostrils (mouth closed), while 
I raise my hand, and exhale slowly through the nostrils, 
while I lower my hand — Begin ! 

Repeat the exercise several times. 

ARM EXERCISE. 

1. Arms in position forward — arms folded backward — 
and arms down, in three counts — Begin! 

(1) The arms are raised into position forward. (2) The 
arms are folded backward, swinging them through the down- 
ward position. (3) The arms are straightened into position 
downward. 



/ 



60 A SYSTEM OF PHYSICAL CULTURE. 

2. Arms folded backward — swing arms in position for- 
ward—and arms down, in three counts. 

3. Exercises one and two, in six counts. 

TRUNK AND FOOT EXERCISE. 
Arms folded backward — Place! 

1. Bend trunk side-right — and step-position side-right, 
in four counts — Begin! 

(1) The trunk is bent sideways to the right. (2) The 
trunk is raised. (3) Step-position sideways to the right. (4) 
The heels are closed. 

2. The same to the left. 

3. The same, right and left, in eight counts. 

VARIATIONS. 

1. Bend trunk side-right — side-left — and step position 
side-right — and side-left, in eight counts. 

2. Step-position, side-right — side-left — and bend trunk 
side-right — and side-left, in eight counts. 

Arms down — Place! 

LESS ON 5. 

FOOT AND ARM EXERCISE. 

In position — Stand ! 
Hands on hips — Place! 

1. Step-position side-right — side-left — and raise heels 
twice, in eight counts — Begin! 

2. Straighten arms downward twice — and outward twice, 
in eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place ! 

ARM EXERCISE. 
Fists at sides ■ — Place! 

1. Thrust arms forward — outward — upward and 
downward, in eight counts — Begin! 



A SYSTEM OF PHYSICAL CULTURE. 



61 



2. Thrust arms upwaiKl — outward — forward — and 

downward — each twice, in sixteen counts. 
Arms down — Place! 

ARM AND FOOT EXERCISE. 
Hands on hips — Place! 

1. Raise right and left heel, alternately — and both heels 
simultaneously, twice, in eight counts — Begin! 

2. Straighten right and left arm downward, alternately 
— and both arms dowmvard, simultaneously, twice, in 
eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place! 

LESSON 6. 

ARM AND HAND EXERCISE. 

In position — Stand ! 

Hands over shoulders — Place! 

1. Straighten arms outward twice — and clap hands for- 
ward (arms bent) thrice — in eight counts — Begin! 

(1) and (3) The arms are straightened outward. (2) and 
(4) The hands are placed over shoulders. (5), (6) and (7) 
The hands are clapped opposite the chest. (8) The hands 
are placed over shoulders. 

2. Straighten arms downward twice — and clap hands 
over head (arms bent) thrice, in eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place! 

FOOT AND KNEE EXERCISE. 

Arms folded backward — Place! 

1. Step-position side-right — and raise left heel, in four 
counts — Begin! 

(1) Step-position sideways to the right. (2) The heels 
are closed. (3) The left heel is raised. (4) The left heel 
is lowered. 



63 A SYSTEM OF PHYSICAL CULTURE. 

2. Step-position side-left — and raise right heel, in four 
counts. 

3. Exercises one and two, in eight counts. 

VARIATIONS. 

4. Step-position side-right — and side-left, alternately — 
and raise right — and left heel, alternately, in eight 
counts. 

5. Step-position side-right — and side-left, alternately — 
and raise both heels, twice, in eight counts. 

6. Raise both heels twice — and raise right — and left 
heel, alternately, in eight counts. 

Arms down — Place! 

TRUNK AND ARM EXERCISE. 
Hands on hips — Place! 

1. Turn trunk side-right — and straighten arms down- 
ward, in four counts — Begin! 

(1) The trunk is turned to the right. (3) Starting posi- 
tion. (3) Both arms are straightened downward. (4) Start- 
ing position. 

2. Turn trunk side-left — and straighten arms downward, 
in four counts. 

3. Exercises one and two, in eight counts. 
Arms down — Place! 

L.ESSON 7. 

ARM EXERCISE. 

In position — Stand! 

Arms in position downward — Place! 

1. Raise arms into position forward — move into position 
outward — and lower into position downward, in three 
counts — Begin! 

2. Raise arms into position outward — move into posi- 
tion forward — and lower into position downward, in 
three counts. 

3. Exercises one and two, in six counts. 



A SYSTEM OF PHYSICAL CULTURE. 



63 



ARM EXERCISE. 
Hands on hips — Place! 

1. Straighten arms forward^ — and clap hands forward, in 
four counts — Begin I 

(1) The arms are straightened into position forward. (2) 
The hands are placed upon the hips. (8) The hands are 
clapped. (4) The hands are placed upon the hips. 

2. The same, except straighten arms outward. 

The arms are straightened outward instead of forward. 

3. The same, excej^t straighten arms upward. 

4. The same, except straighten arms downward. 

5. Exercises one, two, three and four, in sixteen counts. 
Arms down — Place! 

Clapping hands over head may be substituted for clap- 
ping hands forward. 

TRUNK AND ARM EXERCISE. 
Hands on hips — Place! 

1. Bend trunk side-right, twice, in four counts — Begin! 

2. Straighten arms outward, twice, in four counts. 

3. Bend trunk side-left, twice, in four counts. 

4. Straighten arms outward, twice, in four counts. 

5. Exercises one, two, three and four, in sixteen counts. 
Arms down — Place! 

FOOT AND KNEE EXERCISE. 
Arms folded backward — Place! 

1. Raise right, and left toe, alternately — and both toes, 
simultaneously, in six counts — Begin! 

(1) Right toe. (2) Left toe. (5) Both toes. 

2. Raise right, and left heel, alternately — and both heels 
simultaneously, in six counts. 

3. Exercises one and two, in twelve counts. 
Arms down — Place! 



64 A SYSTEM OF PHYSICAL CULTURE. 

8. 

ARM AND HEAD EXERCISE. 

The term " reverse order " signifies that the movements, 
as well as the order of the movements given in the com- 
mand, are to be reversed. 

In position — Stand! 

Arms in position downvt^ard — Place! 

1. Raise arms into position outward — bend head into 
position forward — and reverse order, in four 
counts — Begin! 

(1) The arms are raised into position outward. (2) The 
head is bent forward. (3) The head is raised. (4) The 
arms are lowered. 

2. Raise arms into position outward — bend head into 
position backward — and reverse order, in four 
counts. 

3. Exercises one and two, in eight counts. 

HEAD EXERCISE. 
Arms folded backward — Place! 

1. Turn head side-right — left — and front, in three 
counts — Begin! 

(1) The head is turned to the right. (2) The head is 
turned to the left. (3) The head is turned to the front. 

2. Bend head forward — backward — and raise head, in 
three counts. 

3. Exercises one and two, each twice, in twelve counts. 
Arms down — Place ! 

ARM AND FOOT EXERCISE. 

Hands on hips — Place! 

1. Straighten right arm into position forward — move 
into position outward — and hand on hip, in three 
counts — Begin! 

2. Step-position forward right — move foot into step- 
position side-right — and close heels, in three counts. 



A SYSTEM OF PHYSICAL CULTURE. 



65 



3. Exercises one and two, in six counts. 

4. Exercises one and two, simultaneously, in three 
counts. 

5. Straighten left arm in position forward — move into 
position outward — and hand on hip, in three counts. 

6. Step-position forward left — move foot into step- 
position side-left — and close heels, in three counts. 

7. Exercises five and six, alternately, in six counts. 

8. Exercises live and six, simultaneously, in three 
counts. 

9. Exercises four and eight, in six counts. 
Arms down — Place! 

LESSON 9. 

ARM EXERCISE. 

In position — Stand! 

Arms into position dowDward — Place! 

1. Hands on hi])s — arms in position forward — and 
arms in position downward, in three counts — Begin! 

2. Hands on hips — arms in position outward — and arms 
in position downward, in three counts. 

3. Arms in position forward — hands on hips — and 
arms in position downward, in three counts. 

The reverse of exercise one. 

4. Arms in position outward — hands on hips — and 
arms in position downward, in three counts. 

The reverse of exercise two. 

TRUNK AND FOOT EXERCISE. 
Hands on hips — Place! 

1. Bend trunk side-right — and raise both heels, in four 
counts — Begin! 

2. Bend trunk forward — and raise both heels, in four 
counts. 



66 



A SYSTEM OF PHYSICAL CULTURE. 



3. Bend trunk side-left — and raise both heeis, in four 
counts. 

4. Bend trunk backward — and raise both heels, in four 
counts. 

5. Exercises one, two, three, and four, in sixteen counts. 
Arms down — Place ! 

ARM EXERCISE. 
Arms in position forward — Place! 

1. Lower arms, in two counts — Begin! 

2. Move arms outward, in two counts. 

3. Raise arms upward, in two counts. 

4. Exercises one, two, and three, in six counts. 
In position — Stand! 

LESSON lO. 

ARM EXERCISE. 

In position — Stand ! Arms in position downward — 
Place! 

1. Hands over shoulders — ^ arms in position forward- — 
and reverse order, in four counts — Begin! 

(1) Hands over shoulders. (2) Arms in position for- 
ward. (3) Hands over shoulders. (4) Arms in position 
downward. 

2. The same, except outward, in four counts. 

3. The same, except upward, in four counts. 

4. Exercises one, two and three, in twelve counts. 

TRUNK AND ARM EXERCISE. 
Hands on hips — Place ! 

1 . Straighten arms outward — and forward, in four counts 
— Begin! 

2. Bend trunk side-right — and forward, in four counts. 

3. Straighten arms downward — and upward, in four 
counts. 



A SYSTEM OF PHYSICAL CULTURE. 



67 



4. Bend trunk side-left — and backward, in four counts. 

5. Exercises one, two, three and four, in sixteen counts. 
Arms down — Place! 

FOOT AND ARM EXERCISE. 
Hands on hips — Place! 

1. Step-position side-right — and side-left, in four counts 
— Begin! 

2. Clap hands forward — clap hands over head — hands 
over shoulders — and hands on hips, in four counts. 

(1) The hands are clapped forward. (2) The hands are 
clapped over head. (3) The hands are placed over shoul- 
ders. (4) The hands are placed on hips. 

3. Exercises one and two, in eight counts. 
Arms down — Place! 

LESSOX 11. 

ARM EXERCISE. 
In position — Stand ! 
Arms in position downward — Place! 

1 . Arras in position outward — ■ forward — outward — and 
downward, in four counts — Begin! 

(1) The arms are raised into position outward. (2) The 
arms are moved into position forward. (3) The arms are 
moved into position outward. (4) The arms are lowered 
into position dowmward. 

2. Arms into position outward — upward — outward — 
and downward, in four counts. 

3. Exercises one and two, in eight counts. 

TRUNK AND ARM EXERCISE. 
Arms in position downward — Place! 

1. Hands on hips — bend trunk side-right — and revers(3 
order, in four counts — Begin! 

(1) The hands are placed on the hips. (2) Th^" Trunk 
is bent sideways to the right. (3) The trunk is raise- i. 
(4) The arms are straightened downward. 



68 A SYSTEM OF PHYSICAL CULTURE. 



2. The same to the left, in four counts. 

8. The same, right and left, in eight counts. 

ARM AND FOOT EXERCISE. 
Arms in position downward — Place! 

1. Raise right arm forward, and step-position forward 
right, simultaneously, in two counts — Begin! 

(1) The right arm is raised into position forward and 
the right foot moved into step-position forward. (2) The 
right arm is lowered and the heels closed. 

2. The same, except left, in two counts. 

Left arm and left foot. 

3. The same, right and left, alternately, in four counts. 

4. Raise both arms forward, and raise both heels, simul- 
taneously, in two counts. 

5. Exercises three and four, in six counts. 
In position — Stand! 

LESSON 12. 

HAND AND FOOT EXERCISE. 
In position — Stand! 
Hands on hips — Place! 

1. Step-position side-right — and left — clap hands for- 
ward — and raise both heels, in eight counts — Begin! 

(1) Step-position sideways to the right. (2) The heels 
are closed. (3) Step-position sideways to the left. (4) 
The heels are closed. (5) The hands are clapped for- 
ward (6) The hands are placed on hips. (7) Both heels 
are raised. (8) The heels are lowered. 

2. The same except step-position forward right — and 
left — and clap hands over head, in eight counts. 

(1) Step-position forward right. (2) The heels are 
closed. (8) Step-position forward left. (4) The heels are 
closed. (5) The hands are clapped over head. (6) The 
hands are placed on hips. (7) Both heels are raised. (8)- 
The heels are lowered. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place! 



A SYSTEM OF PHYSICAL VULTURE. 



69 



TRUNK EXERCISE. 
Hands on hips — Place! 

1. Bend trunk in position forward — into j)Osition back- 
ward — and raise trunk, in three counts — Begin! 

(1) The trunk is bent into position forward, (2) The 
trunk is bent in position backward. {'6) The trunk is 
raised into the upright position. 

2. Bend trunk into position side-right — into position 
side-left — and raise trunk, in three counts. 

3. Exercises one and two, in six counts. 
Arms down — Place! 

ARM EXERCISE. 
Hands on hips — Place! 

1. Raise right hand into position over head — turn head 
into position side-left — and reverse order, in four 
counts — Begin! 

(1) The right hand is raised into position over head. 
(2) The head is turned to the left, (3) The head is turned 
to the front. (4) The right hand is placed on the hip. 

2. Raise left hand into position over head — turn head 
into position side-right — and reverse order, in four 
coiints, 

3. Raise both hands into position over head — turn head 
into position side-left — and reverse order, in four 
counts. 

4. The same, except turning head to the right. 

5. Exercises one, two, three and four, in sixteen counts. 
Arms down — Place! 



REMARKS. 



THIRD GRADE. 

In the spring and fall, when the weather is pleasant, 
the children should enjoy the benefit of an out-door drill. 
A few vigorous arm and trunk movements Avill bring the 
life-blood to the cheeks of all. Regular out-of-door drills 
will, in a short time, do away with most school head- 
aches. 

A vacant class-room^ or a large corridor, should always 
be used in preference to the school-room. Taking the 
class out of the school-room gives tlie pupils a change of 
air, and while the children are out, the air in the school- 
room is greatly improved. As soon as possible, the 
general order of exercises in the daily drill should be as 
follows: 

1. A short drill on positions of the arms. 

2. A foot exercise. 

3. A breathing exercise. 

4. A trunk exercise. 

5. An arm (occasionally a shoulder, hand or finger 
exercise.) 

6. A head exercise. 

T. A combination exercise. 

8. A marching exercise. 

9. A short drill on the position of the arms. 

The exercises should not be accompanied with music 
until the class has been thoroughly drilled. 

Teachers should familiarize themselves with all the 
positions aud movements used in their grade, but do not 
need to commit to memory any of the combinations. 

All the combination exercises in this manual are in- 
tended merely as illustrations of how gymnastic move- 
ments can be combined. The number of such possible 
combination is infinite. With diligent work and per- 
severance teachers will soon learn to compose their own 
exercises. 

Gymnastics should not be used as a means of punish- 
ment. 

70 



THIRD GRADE. 



All Previous Positions and Movements. 
Right Angular Positions of the Arms. 
Oblique Step-Positions. 

Rolling Movement of the Hands, Arms, Head and 
Trunk. 

Bowing Movement of the Head and Trunk. 

Arm and Head Movements on Toes. 

Rocking on Heels and Toes. 

Clapping Hands, Arms Straight. 

Bending Knees. 

Facing. 

Stepping. 

Marking Time. 

Marching. 

Halting. 

Combinations. 

Breathing. 

Silent Drills. 

Arranging the Class in the Hall, and on the Play- 
Ground. 

LESSON 1. 

Right-Angular Positions of the Arms. 
It is not necessary to teach all of these positions at one 
time. If your class can take all of them, in any connection 
whate /er, at the end of the school year, you have carried 
out the plan of this manual. 
In position — Stand! 
Hands on hips — Place! 

73 



74 



A SYSTEM OF PHT8IUAL CULTURE. 



1. Arms in angular position forward, right arm down- 
ward — Place! 

The right arm is placed in position downward (palm 
backward); the left arm is placed in position forward (palm 
downward). Both arms move simultaneousl}^ 

It is necessary to give only the position of one arm in the 
command. When your pupils are first learning these posi- 
tions, you may include, in the command, the position of the 
other arm also. To make the position quite clear, give the 
position of each arm separately. For example — 

Right arm in position downward — Place! 

Left arm in position forward — Place! 

2. Arms in angular position forward, left arm downward 

— Place! 

The opposite of position one. Left arm, in position 
downward (palm backward). Right arm in position for- 
ward (palm downward). 

When two positions of the same kind immediately fol- 
low each other, the command may be shortened, or abbrevi- 
ated. In this instance the following command may be used: 

Arms in opposite position — Place! 

Hands on hips — Place! 

3. Arms in angular position forward, right arm upward 

— Place! 

Right arm in position upward (palm forward). Left arm 
in position forward (palm downward). 

Hands on hips — Place! 

4. Arms in opposite position — Place! 

Left arm in position upward (palm forward). 
Right arm in position forward (palm downward). 

Hands on hips — Place! 

5. Arms in angular position outward, right arm down- 
ward — Place ! 

Right arm in position downvpard (palm backward). 
Left arm in position outward (palm downward). 

Hands on hips — Place! 

6. Arms in opposite position — Place! 

Left arm in position downw^ard (palm backward). 
Right arm in position outward (palm downward). 

Hands on hips — Place! 



A SYSTEM OF PHYSICAL CULTURE. 



75 



1. Arms in angular position outward, right arm upward 
— Place! 

Right arm in position upward (palm forward). 
Left arm in position outward (palm downward). 
Hands on hips — Place! 

8. Arms in opposite position — Place! 

Left arm in position upward (palm forward). 
Right arm in position outward (palm downward). 
Hands on hips — Place! 

9. Arms in angular position outward, right arm for- 
ward — Place! 

Right arm in position forward (palm downward). 
Left arm in position outward (palm downward). 
Hands on hips — Place! 

10. Arms in opposite position — Place! 

Left arm in position forward (palm downward). 
Right arm in position outward (palm downward). 
Hands on hips — Place! 
Arms down — Place ! 

The angular positions can be taken from any position of 
the arms. 

LiESSON 2. 

In addition to the new positions and movements, in the 
first lesson of this grade, give the pupils new and more 
difficult combinations of second grade movements. 

CHANGING IN POSITIONS OF THE FIRST, SECOND 
AND THIRD GRADES. 

In position — Stand! 

Hands on hips — Place! 

Hands behind head — Place! 

Arms folded backward — Place! 

Arms in position forward — ^ Place! 

Arms in vertical position, right arm upward — Place! 

Hands over head — Place! 



76 



A SYSTEM OF PHYSICAL CULTURE. 



Arms in angular position outward, right arm downward 
— Place! 

Arms in angular position outward, left arm forward — 
Place! 

Hands over shoulders — Place! 
Arms down — Place! 

Invent new orders of changes. 

ARM AND FOOT EXERCISE. 

1. Arms in position forward — rarms folded backward — 
step-position side-right, two counts, and side-left, two 
counts, arms in position forward — and arms in position 
downward, in eight counts — Begin! 

2. Arms in position outward — hands over head — raise 
heels twice — arms in position outward — arms in 
position downward, in eight counts. 

3. Exercises one and two, in sixteen counts. 

FACINGS. 

Quarter, Eighth and Half Turns, to the Right, and Left. 

At the command/ace the weight of the body is thrown 
upon one heel, both toes are slightly raised, and the turn is 
executed by turning on the one heel. After the turn, the 
toes are lowered and the weight of the body rests equally on 
both feet. When facing to the right, the turn is made on 
the right heel. When facing to the left, the turn is made on 
the left heel. 

In position — Stand ! Right — Face ! 

A quarter turn to the right. When the class is facing to 
the right, or left, or obliquely to the right, or left (eighth 
turn) from the instructor, the command: 
Front — Face 

May be given. The pupils face the instructor, turning 
on the left heel. 
Left — Face! 

A quarter turn to the left. 



A SYSTEM OF PHYSICAL CULTUEE, 



77 



Front — Face ! Half -right — Face ! 

An eighth turn to the right. 
Front — Face ! Half -left — Face ! 

An eighth turn to the left. 
Front — Face ! Right about — Face! 

A half turn to the right. 
Left about — Face! 

A half turn to the left. 

LESSON 3. 
STEPPING. 

• 

Forward, Backward and Sideways. 
In stepping, with the exception of sideways to the right, 
the left foot is invariably advanced. 

In tactic exercises, the command of execution is invari- 
ably: March! That of stopping. Halt! 
In position — Stand! 

1. One step forward (two counts) — March! 

(1) The left foot is advanced forward and placed on the 
floor. (2) The right foot is brought forward and placed 
beside the left. 

2. Two steps forward (three counts) — March! 

(1) The left foot is advanced. (2) The right foot is 
advanced and placed in front of the left. (3) The left foot 
is brought forward and placed beside the right. 

3. One step backward (two counts) — March! 

(1) The left foot is moved backward. (2) The right 
foot is moved backward and placed beside the left. 

4. Two steps backward (three counts) — March! 

(1) The left foot is moved backward. (2) The right foot 
is moved backward and placed behind the left. (3) The 
left foot is moved backward and placed beside the right. 

5. One step side-left (two counts) — March! 

(1) The left foot is moved sideways to the left and placed 
upon the floor. (2) The right foot is moved sideways to the 
left and placed beside the left foot. 

6. Two steps side-left (four counts) — March! 

Same as two single side steps. 



78 A SYSTEM OF PHYSICAL CUL TURE. 

1. One step side-right (two counts) — March! 

(1) The right foot is moved sideways to the right and 
placed upon the floor. (2) The left foot is moved sideways 
to the rightand placed beside the right foot. 

8. Two stej^s side-right (four counts) — March! 
Same as two single side steps. 

ARM AND FOOT EXERCISE. 

Hands on hips — Place! 

Theme: Straighten arms outward — and raise botli heels, 

in four counts — Begin! 

(1) The arms are placed into position outward. (2) The 
hands are placed on hips. (3) The heels are raised. (4) 
The heels are lowered. 

VARIATIONS. 

1. Straighten arms outward, and raise heels, simultane- 
ously, in two counts. 

(1) The arms are placed in position outward and the 
heels raised. (2) The hands are placed on hips and the 
heels lowered. 

2. Raise heels — straighten arms outward — and reverse 

order, in four counts. 

(1) The heels are raised. (2) The arms are placed in 
position outward. (3) The hands are i placed on hips. (4) 
The heels are low^ered. 

3. Straighten arms outward — raise heels — and reverse 
order, in four counts. 

(1) The arms are placed in position outward. (2) The 
heels are raised. (3) The heels are lowered. (4) The 
hands are placed on hips. 

Arms down — Place! 



LESSON 4. 

TO MARK TIME, AND TO HALT. 
In position — Stand! 
Mark time — March! 

In marking time, and in marching, the left foot invariably 
advances. 



A SYSTEM OF PHYSICAL CULTURE. 



79 



Marking time is a sham walk. Tlie feet are moved for- 
ward as iu walking, but without gaining ground. At the 
command march begin with the left foot. The feet are turned 
down and outward; the heel of the moving foot is raised and 
the knee and ankle straightened, while the toe is slightly 
raised from the floor. The weight of the body is over the 
standing limb. 

Position of the body: Chin raised, head still, shoulders 
back, arms hanging naturally, the knuckles turned slightly 
to the front, the trunk erect on the hips. 

The movement of the limbs and feet should be energetic, 
but elastic and noiseless. 
Class — Halt! 

At the command halt, given the instant the left foot 
touches the floor, the class cease marking time with the step 
of the right foot. In other words, there is one movement of 
the right foot after the command halt has been given. 

ARM EXERCISE. 
Fists at sides — Place! 

1. Thrust right and left arm forward, alternately — and 
both arms forward, t^vice, simultaneously, in eight 
counts — Begin! 

2. The same exercise, outw^ard. 

3. The same, upward. 

4. The same, downward. 

5. Exercises one, two, three and four, in thirty-two 
counts. 

Arms down — Place! 

To Arrange the Class in the Hall, or on the Play-Ground. 

1. Give the usual signals for rising and arranging in the 
aisles. 

2. The different ranks march out of the room in a certain 
order, according to a pre-arranged plan. 

3. The class arrange in the hall, or on the play-ground, 
in two, three, four, or more ranks, according to your 
plan. 



BO A SYSTEM OF PHYSICAL CULTURE. 

To Dismiss the Class in the Hall or on the Play-Ground» 

1. The ranks march into the school-room in regular 
order, according to your direction. 

2. The ranks arrange in their order in the aisles. 

3. Give the usual signals for sitting. 

L.ESSON 5. 

MARCHING. 

In marching, careful attention should be given to the 
carriage of the body. The following are the points to be 
observed: 

1. Chin raised. 2. Lips closed. 3. Head still. 4. Shoul- 
ders back. 5. Arms hanging naturally; knuckles turned 
slightly forward. The arms swing lightly in alternate 
movements with the limbs. 6. Knees without stiffness. 
7. Feet turned outward. In placing the foot upon the floor 
[ground] the heel is put down first. 8. The step should be 
firm, quiet and elastic. 9. The body should be erect, still 
and free from restraint. 

When marching in flank rank, the following points 
should be observed: 

1. Keeping time. 2. Keeping step. 3, Keeping apart at 
proper distance. 4. Keeping the rank straight. 5. Turning 
square corners. 

Keep time in the school-room by tapping with a pencil, 
or muffled bell; out-of-doors, with a drum. 

TO MARCH FORWARD AND TO HALT. 
Girls. Boys. Boys. Girls. 



Rank i. Rank ii. Rank iii. Rank iv. 

Supposing your class to be arranged according to the 
above diagram, the following drill will serve to show how 
the class can be handled in the school-room. 

When you have arranged the class, give the following 
commands: 



A SYSTEM OF PHYSICAL CULTURE. 



81 



1. Rank 1, right-about — Face! 

2. Class, mark time — March! 

3. Rank 4, forward — March! 

All in rank 4 begin the forward march with the left foot. 
They march across the room in front of ranks 2 and 3 and 
join rank 1. 

4. Rank ] , forward (around the room in a square) — 
March! 

5. Rank 3, forward — March! 

Rank 3 marches behind rank 4. 

6. Rank 2, forward — March! 

Ranlc 2 marches behind rank 3. 

The class is now arranged in one flank rank, and marches 
around the room (in a square) several times. During the 
march give the following commands: 

■ 1. Mark time — March! 

All stop marching forward and mark the time. 

8. Class — Halt! 

9. Mark time — March! • 

10. .Forward — March ! 

11. Class — Halt! 

The command halt is given the instant the left foot is 
placed on the floor; the right foot is then brought forward 
and placed beside the left and the heels closed. 

1 2-. Forward — March ! 

All start off promptly with the left foot. When you wish 
to close the exercise, give the following commands: 

13. The leaders (of each rank) march down your own 
aisles. 

When the leaders arrive at the places from which they 
started, all in the rank mark time. 

14. Class— Halt! 

Give the command halt when all ranks have arranged in 
their aisles. 

15. Rank 1, right about — Face! 

The class is now arranged as in the diagram. 



82 A SYSTEM OF PHYSICAL GULTUBE. 

L.ESSON 6. 

TRUNK AND ARM EXERCISE. 
Ill position — Stand ! 

1. Hands over head — rock trunk sideways, right and left, 
and arms down, in eight counts — Begin! 

(1) The hands are placed over the head. (2) The trunk 
is bent side-right. (3) The trunk is bent side-left. (4) 
Right. (5) Left. (6) Right. (7) The trunk is raised in- 
to the upright position. (8) The arms are lowered. 

2. The same, beginning at the left, in eight counts. 

3. The same — right and left, in sixteen counts. 

ARM AND FOOT EXERCISE. 
Hands over shoulders — Place ! 

1. Straighten right arm forward, and steji-j^osition for- 
ward right, simultaneously, in two counts — Begin! 

2. The same, with the left arm and left foot, in two 
counts. 

3. The same, right and left, alternately, in four counts. 

4. Step position forward right and left — and straighten 

both arms forward twice, in four counts — Begin! 

(1) Both arms are straightened forward and the right 
foot placed in step-position forward. (2) Starting position. 
(8) Both arms are straightened forward, and the left foot 
placed in step position forward. (4) Starting position. 

5. Exercises one, two, and four, in eight counts. 
Arms down — Place! 

The same exercises, straightening the arms outward with 
step-position sideways. 
Invent other variations. 

ARM EXERCISE. 
1 . Arms in position forward — clap hands — arms in posi- 
tion upward — ^ clap hands — arms in position forward 
— clap hands — hands on hips — and arms down, in 
eight counts — Begin! 

In clapping the hands in position forward, the arms are 
turned toward each other, the hands clapped quickly and 
the arms replaced in position. The hands remain straight 
and open. 



A SYSTEM OF PHYSICAL CULTURE. 



LESSON 7. 

Rolling Head, Trunk, Arms and Hands. 

The rolling or circular movement is made by describing 
a funnel-shaped figure. The movement is continuous. 
After the command begin, the rolling movement begins in 
the direction indicated in the command; and after the com- 
mand stop, the starting position is resumed. 

These rolling movements are to be taught one at a time, 
and not together as given here. 

In positioD — Stand! Hands on hips — Place. 

1. Roll head to the right, continuously — Begin! 

The head is moved in a circle to the right, the base of the 
neck being the fixed pivot. The head is constantly bent out- 
ward as far as possible, the body from the shoulders down 
remaining straight and still. The eyes must be kept open» 

Give the exercise at least eight times. After the com- 
mand sto'p, the head is raised to the upright position. 

The same to the left. 

2. Roll trunk to the right, continuously — Begin I 

The trunk is bent outward equally, bending forward no 
farther than sideways and backward. 

The same to the left. 

Arms in position outward — Place! 

3. Roll arms forward, continuously — Begin! 

The shoulders are the pivots, the hands describe circles 
of about six inches diameter. The palms of the hands are 
constantly turned downward. 

The same backward. 
Arms down — Place! 

In position forward and upward, the arms can be rolled 
inward, outward, right and left. 

Arms in position forward — Place! 

4. Roll hands inward, continuously — Begin! 

The wrists are the pivots; the finger points describe the 
circles. The palms of the hands are constantly turned down- 
ward. 



84 A SYSTEM OF PHYSICAL GULTUEE. 



The same outward. 
The same to the right. 
The same to the left. 
Arms down — Place! 

In position upward, the hands can be rolled inward, out- 
ward, right and left. 

In position outward: forward and backward. 

TRUNK AND ARM EXERCISE. 

Hands on hips — Place! 

1. Turn trunk side-right — and straighten arms outw^ard, 
in four counts — Begin! 

(1) The trunk is turned to the right. (3) The arms are 
straightened into position outward. (2) and (4) Starting 
position. 

2. Turn trunk side-left — and straighten arms downward, 
in four counts. 

3. Exercises one and two, in eight counts. 
Arms down — Place! 

LESSON 8. 

ARM AND FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place! 

1. Step-position forward right — raise left heel — reverse 
order, in four counts — Begin! 

(1) The right foot is placed in step-position forward. (2) 
The left heel is raised; the weight of the body now rests 
equally over both toes. (3) The left heel is lowered and 
the -weight of the body thrown upon the left foot. (4) The 
right foot is brought back and the heel closed. 

2. Arms in position downward — in position forward — 
hands over shoulders — and hands on hips, in four 
counts. 

3. Exercise one t>eginning with the left foot. 



A SYSTEM OF PHYSICAL CULTURE. 



85 



4. Arms in position downward — in position outward — 
hands over shoulders — and hands on hips, in four 
counts. 

5. Exercises one, two, three and four, in sixteen counts. 
Arms down — Place!, 

FOOT EXERCISE. 
A. Raising Heels in One Count. 
Arms folded backward — Place! 

1. Raise heels, in one count — Begin! 

The heels are raised quickly and immediately lowered 
again, the count being on the second movement. The body 
is held straight and still and is raised onto the toes as high 
as possible; both movements are to be executed energetical- 
ly; the heels are lowered silently. 

2. Raise heels, in one count, eight times — Begin! 

The exercise is repeated eight times. 
Arms down — Place! 

B. Rocking on Toes. 
Hands on hips — Place! 
On toes — Stand! 

The heels are raised and the body balanced on the toes. 
1. Rock on toes, sixteen times — Begin! 

The heels are moved downward (nearly touching the 
floor), and upward rapidly, the two movements being one 
count; the count is on the second movement. These two 
movements are repeated sixteen times. After the command 
stop the heels remain raised. 
In position — Stand! 

The heels and arms are lowered. 

BREATHING EXERCISE. 
Counting and Holding the Breath. 
1. Inhale (mouth closed) in twelve counts, and exhale, 
counting, aloud, forty — Begin! 

While the pupils are inhaling slowly, taking a full 
breath, count or tap twelve. Instead of counting or tapping, 
you may also raise your hands. Then the scholars begin to 



86 A SYSTEM OF PHYSICAL CULTURE. 



• count in unison, in their natural tone of voice, 40. At inter- 
vals of several weeks this number should be increased. 
2. Inhale (moutli closed) while I raise my hand — and 
hold your breath while I lower my hand — Begin! 

Raise your hand in about twelve counts and lower it in 
about fifty counts. 

LESSON 9. 

THE OBLIQUE STEP-POSITIONS. 
In position — Stand! 
Hands on hips — Place! 

The oblique step-positions are midway between the for- 
ward and side, and the backward and side direct step-posi- 
tions. In all other particulars they are the same as the 
direct step-positions. 

1. Right foot in oblique step-position forward — Place! 
Heels closed — Stand! 

2. Left foot in oblique step-position forward — Place! 
Heels closed — Stand! 

3. Right foot in oblique step-position backward — Place! 
Heels closed — Stand! 

4. Left foot in oblique step-position backward — Place! 
In position — Stand! 

Heels closed and arms down 

Next teach the oblique step-position as an exercise in 
two counts. After that, use these step-positions with arm 
and trunk movement. 

TRUNK AND FOOT EXERCISE. 
Hands on hips — Place! 

1 . Turn trunk side-right — raise heels — and straighten 
arms outward, in six counts — Begin! 

(1) The trunk is turned to the right. (2) The trunk is 
turned to the front. (3) Both heels are raised. (4) The 
heels are lowered. (5) The arms are straightened outward. 
(6) The hands are placed on the hips. 

2, The same, except turning trunk to the left, in six 
counts.- 



A SYSTEM OF PHYSICAL CULTURE. 



87 



3. The same, right and left, in twelve counts. 
Arms down — Place! 

VARIATIONS. 

1. Turn trunk side-right — and left — raise heels — and 
straighten arms outward, in eight counts! 

2. Raise heels — turn trunk side-right — and left — and 
straighten arms outward, in eight counts. 

3. Turn trunk side-right — raise heels — turn trunk side- 
left — and straighten arms outward, in eight counts. 

4. a. Turn trunk side-right — straighten arms outward 
twice — and raise heels, in eight counts. 

b. The same, except turning trunk side-left, in eight 
counts. 

c. The same, right and left, in sixteen counts. 



SILENT DRILL. 

This is an excellent exercise for cultivating attention. 
At the same time it is a physical exercise for the eyes. The 
teacher takes the arm positions [in any order she may chance 
to think of] very quickly. The children follow, and take 
the positions precisely as the teacher does. The following 
is an illustration: 

In position — Stand! (spoken). 

The following commands are not spoken. Go through 
the drill yourself, the pupils imitating you. 

Hands on hips. 

Hands over shoulders. 

Hands behind head. 

Arms upward (hands clasped). 

Arms in position forward. 

Hands over head. 

Arms in position upward. 



88 



A SYSTEM OF PHYSICAL CULTURE. 



Close hands. 
Open hands. 
Close hands. 

Open hands and spread fingers. 
Fold arms backward. 
Arms down, etc., etc. 

The above changes are given rapidly throughout; when- 
ever you notice that the children are falling behind, pause 
just a moment. You may also slacken the time occasion- 
ally, and at other times, accelerate. 

ARM EXERCISE. 

1. Arms upward (raised outwardly) — hands over should- 
ers — and reverse order — twice, in eight counts — Be- 
gin! 

2. Arms outward — hands over shoulders — arms up- 
ward — lower in position outward — and reverse 
order, in eight counts. 

3. Exercises one and two, in sixteen counts. 

LESSON 11. 

BENDING KNEES. 

In position — Stand! 

Hands on hips — Place! 

1. Bend knees, in two counts — Begin! 

(1) Both knees are bent equally, midway between for- 
ward and outward; the feet remain firmly on the floor. The 
trunk and head are held erect on the hips. The knees when 
bent are directly over the toes. (2) The knees are 
straightened and closed. 

Bending the knees is an important exercise and should 
be given frequently in connection with arm, leg and 
trunk movements. 

Arms down — Place! 

ARM AND LEG (KNEE) EXERCISE. 
Hands on hips — Place! 



A SYSTEM OF PHYSICAL CULTURE. 



89 



1. Straighten arms outward — and bend knees, in four 
counts — Begin! 

(1) Arms in position outward. (2) Hands on hips. (3) 
Bend knees. (4) Straighten knees. 

VARIATIONS. 

2. Straighten arms outward, and bend knees, simul- 
taneously, in two counts. 

(1) The arms are placed in position outward, and the 
knees bent. (2) The hands are placed on hips, and the 
knees straightened. 

3. Arms in position outward — bend knees — and re- 
verse order, in four counts. 

(1) Arms outward. (2) Bend knees. (3) Straighten 
knees. (4) Hands on hips. 

4. Bend knees — arms in position outward — and reverse 
order, in four counts. 

Arms down — Place! 

HEAD, ARM AND TRUNK EXERCISE ON TOES. 
Hands on hips — Place! 
On toes — Stand! 

1. Bend head forward — and backward, in four counts. 

2. Straighten arms downward — and forward, in four 
counts. 

3. Bend trunk — side-right — and side-left, in four 
counts. 

4. Lower heels — twice, in four counts. 

5. Exercises one, two, three and four, in sixteen counts. 
In position — Stand! (Heels and arms down.) 

TRUNK EXERCISE. 
Bowing Trunk. 
Hands on hips — Place! 

1. Bow trunk side-right, in two counts — Begin! 

(1) The trunk is turned to the right, and bent forward, 
to the right simultaneously. (2) The trunk is raised into 
the upright front position. The movement is slow. 



90 



A BWTEM OF PHYSICAL CULTURE. 



2. Bow trunk side-left, in two counts. 

3. Exercises one and two, in four counts. 

Arms down — Place! 

Bowing trunk is a combination of turning trunk and 
bending trunk forward. Give each exercise alone first, then 
both successively and lastly simultaneously, the latter being 
identical with bowing trunk. The movement of bowing 
the head is similar to that of bowing the trunk. 

LESSON 12. 

TRUNK AND ARM EXERCISE. 
In position — Stand! 
Hands on hips — Place! 

1. Bend trunk side-right (two counts) — and left (two 
counts) — straighten arms downward, twice (four 
counts), in eight counts — Begin! 

2. The same trunk movements, and straighten arms for- 
ward twice. 

3. The same trunk movements, and straighten arms out- 
ward twice. 

4. The same trunk movements, and straighten arms 
upward twice. 

5. Exercises one, two, three and four, in thirty-two 
counts. 

Arms down — Place! 

HEAD, ARM, TRUNK AND KNEE EXERCISE. 
Hands on hips — Place! 

1. Turn head right — and left, in four counts — Begin! 

2. Straighten arms outward — and upward, in four 
counts — Begin! 

3. Head and arm exercises, in eight counts. 

4. Bend trunk right — and left, in. four counts. 

5. Head, arm and trunk exercises, in twelve counts 

6. Raise heels twice, in four counts. 

1. Head, arm, trunk and foot exercises, in sixteen counts. 
Arms down — Place! 



A SYSTEM OF PHYSICAL CULTURE. 



93 



FOOT, ARM, TRUNK AND KNEE EXERCISE. 
Hands on hips — Place! 

1. Oblique step-position forward right (two counts) — 
straighten arms downward (two counts) — bow trunk 
side-right (two counts) — and bend knees (two counts), 
in eisrht counts — Beo'inI 

2. Oblique step-^^osition forward left — straighten arms 
upward — bow trunk side-left — and bend knees, in 
eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place I 

LESSON 13. 

TRUNK, FOOT AND ARM EXERCISE. 

In position — Stand! 
Hands on hips — Place! 

1. Bend trunk side-right, and step-position side-left, sim- 
ultaneously, in two counts — Begin! 

(1) The trunk is bent into position side-right, and the 
left foot placed in step-position side-left. The entire weight 
of the body is over the right foot. (2) The trunk is raised 
and the heels closed. 

2. Bend trunk side-left, and step-position side-right, sim- 
ultaneously, in two counts. 

8. Exercises one and two, in four counts. 

4. Arms in position downward — in position forward — 
in position upward — and hands on hips, in four counts. 

5. Exercises one, two three and four, in eight counts. 
Arms dow^n — Place! 

ARM EXERCISE. 

1. Arms in position forward — hands over shoulders — 
arms in position outward — and reverse order, in six 
counts — Begin! 



94 



A SYSTEM OF PHYSICAL CULTURE. 



2. Hands over shoulders — arms in position upward — 
arms in position outward — and reverse order, in six 
counts. 

3. Arms in position outward — hands over shoulders — 
arms in position upward — and reverse order, in six 
counts. 

4. Arms in position upwardly (raised forwardly) — hands 
over shoulders — arms in position downward — and re- 
verse order, in six counts. 

5. Exercises one, two, three and four, in twenty-four 
counts. 

Do not neglect any of the positions and movements of 
your grade. Make new combinations of exercises yourself, 
or have somebody devise them for-you. 



FOURTH GRADE. 



All Previous Positions and Movements. 
Slanting Positions of the Arms. 
Diagonal Positions of the Arms. 
Cross Step-Positions. 

Cross Step-Position with Bending Knees. 

Bending Knees on Toes. 

Trunk Movements on Toes. 

Direct Longes. 

Oblique Longes. 

comp>inations. 

Breathing avith Arm and Foot Movements. 
Marching, Combined with Free Gymnastics. 
Gymnastic Compositions. 

Gymnastic Compositions with Music or Singing. 

LESSON 1. 

The Slanting Positions of the Arms. 
In the slanting positions, both arms have the same posi- 
tion and the same slant, and the arms are parallel to each 
other. The positions are given here in one lesson, but it is 
not necessary to teach them all at one time. 
In position ^ — ^ Stand! 

1. Arms in slailt position upward — Place! (See page 72), 
The arms are placed midway between the positions up- 
ward and forward. The arms are parallel and slant upward. 
The palms of the hands are turned downward. 

Hands on hips — -Place! 

95 



96 



A SYSTEM OF PHYSICAL CULTURE. 



2. Arms in slant position downward — Place ! 

The arms are placed midway between the positions for- 
ward and downward. 

Arms down — Place! 

3. Arms in slant position backward — Place! 

The arms are moved backward into a position midway 
between downward and horizontally backward. Palms up- 
ward. 

Hands over shoulders — Place! 

4. Arms in slant position side-right, upward — Place! 

The right arm, fully extended, is placed midway be- 
tween horizontal side-right and vertical- upward, the palm 
turned downward. The left arm is bent at the elbow, the 
elbow placed opposite the left shoulder, and the left fore- 
arm on the same slant with the right arm. The palm of the 
left hand is also turned downward. The left forearm and 
the extended right arm are parallel. 

Hands on hips — Place! 

5. Arms in slant position side-right, downward ^ — ^ Place! 

The arms, as described under position four, are placed in 
a position midway between horizontal side-right and vertical 
downward; both palms turned downward. 

Hands over head^ — ^ Place! 

6. Arms in slant position side-left, upward — Place! 

The opposite of side-right upward, the left arm being 
extended and the right arm bent. Both palms are turned 
downward. 

Fists at sides — Place! 

Any of the slanting positions may be taken with hands 
closed. In this case the words " hands closed " must be 
given in the command. 

7. Arms in slant position side-left, downward, hands 
closed — Place! 

The opposite of side-right downward, with the hands 
closed; the left arm is extended and the right arm bent. 

Fists over shoulders — Place ! 

Arms down- — -Place! 

The slanting positions may be taken from any of the 
other positions as illustrated in this lesson. As soon as your 
pupils are familiar with these positions, give exercises in 
which the arms are straightened, thrust or raised into the 
different slanting positions. 



A SYSTEM OF PHYSICAL CULTURE. 



97 



L.ESSON 2. 

THE CROSS STEP-POSITIONS, 
In the cross step-positions, the stepping foot crosses the 
straight (imaginary or real) line drawn from the heels for- 
ward and backward. In other particulars the cross step- 
position is the same as the direct step-position. The body 
is not moved, and its weight rests entirely on the standing 
limb; both knees are straight. The heel of the stepping 
foot is raised. 

In position — Stand! 

Hands on lii2)S — Place! 

1. Right foot in cross step-position forward — Place! 

The right foot is placed in front of the left foot, the toe 
turned to right. 
Heels closed — Stand ! 

2. Left foot in cross step-position forward — Place! 

The left foot is placed in front of the right foot, the toe 
turned to the left. 
Heels closed ^ — Stand! 

3. Right foot in cross step-position backward — Place! 

The right foot is placed behind the left foot; the heel of 
the right foot is raised and is opposite the left toe. The 
right toe is opposite the left heel. 
Heels closed ■ — Stand ! 

4. Left foot in cross step-position backward — Place! 

The left foot is placed in position behind the right foot. 
Heels closed — Stand ! 

Next give each of the above positions as an exercise in 
two counts, the first count being the position, the second 
closing heels. Lastly combine all the positions in eight 
counts. 
Arms down — Place! 

ARM AND FOOT I:XERCISE. 
Arms in position forward — Place! 

1. Raise arms upward, twice — with cross step-positioD 
forward, right and left — and move arms outward, 
twice, with raising heels twice, in eight counts. 



98 



A SYSTEM OF PHYSICAL CULTURE. 



(1) Arms in position upward and cross step-position 
forward right. (2) Arms in starting position and close 
heels. (3) Arms in position upward and cross step-position 
forward left. (4) Arms in starting position and close heels. 
(5) Arms in position outward and raise heels. (6) Arms 
in starting position and lower heels. (7) Same as five. (8) 
Same as six. 

2. Hands over shoulders — arms in position outward — 
and reverse order, in four counts. 

3. Hands over shoulders — arms in position up^vard — 
and reverse order, in four counts. 

4. Exercises two and three, in eight counts. 

5. Exercises one, two and three, in sixteen counts. 
Arms down — Place! 

LESSON 3. 

THE DIRECT FORWARD LONGE (OR LUNGE). 

In position — Stand! 
Hands on hips — Place! 

1. Longe forward right, in two counts — Begin! 

(1) The right foot is advanced directly forward, the step 
being about again as long as that of step-position, or a nat- 
ural step. The whole foot is placed on the floor, silentlj'. 
The right knee bends quickly, but gradually. The trunk, 
held erect on the hips; is carried forward. The left foot is 
not moved from the floor, and the left knee is kept straight 
and rigid. The whole weight of the body is over the right 
foot. The lower right leg and the extended left leg are 
parallel. All the movements described are taken simultane- 
ously. (2) The body recovers to the upright position and 
the heels are closed. 

2. Longe forward left, in two counts. 

3. Longe forward right and left, in four counts. 
Arms down — Place! 

Give one or the other longe daily, as it is one of the 
difficult and important exercises in this grade. 



A SYSTEM OF PHYSICAL CULTURE. 



99 



CROSS STEP-POSITIOy WITH BENDING KNEES. 

Both kDees are slightly bent, otherwise same as cross 
step-positioD. 
In position — Stand ! 

1. Arms in 230sition outward — hands over head — cross 
step-position forward right, bending knees (two counts) 

— cross step-position backward left, bending knees (two 
counts) — arms in position outward — and arms down, 
in eight counts — Begin! 

2, Arms in position forward ^ — arms folded backward — 
longe forward right (two counts^, ■ — ■ longe forward left 
(two counts) — arms in position forward — and arms 
down, in eight counts. 

1. Exercises one and two, in sixteen counts. 

TRUNK AND ARM EXERCISE ON TOES. 

1. On toes (one count) — hands on hips (one count) — 
bend trunk side-right (two counts) — bend trunk side- 
left (two counts) - — lower heels (one count) — and arms 
in position downward (one count), in eight counts. 

2. The same, except bend trunk forward, and backward 

— in eiglit counts. 

3. Exercises one and two, in sixteen counts. 

LESSON 4. 

BENDING KNEES ON TOES. 

The heels remain raised while the knees bend. 
In position- — Stand! 

1. On toes, and arms in position outward (one count) — 
arms folded backward (one count) — bend knees, twice 
(four counts) — arms in |)osition outward (one count) — 
and lower heels, and arms down (one count) — in eight 
counts — Begin! 



100 A SYSTEM OF PHYSICAL CULTURE. 



2. On toes, and arms in position forward (one count) — 
arms in position upward (one count) — bend knees, 
twice (four counts) — arms in position forward (one 
count) — low^er heels and arms down (one count) — 
in eight counts. 

3. Exercises one and two, in sixteen counts. 

THE DIRECT LONGE SIDEWAYS. 
Hands on hips — Place! 

1. Longe side-right, in two counts — Begin! 

The step is taken directly to the side, and the body, with- 
out changing its position, moved to the side. In other re- 
spects same as longe forward. 

2. Longe side-left, in two counts. 

3. Longe side-right and left, in four counts. 
Arms down — Place! 

TRUNK, FOOT AND ARM EXERCISE. 
Hands on hips — Place! 

1. Turn trunk side-right, and ste^) position side-right — 
arms in position forward, and clap hands — and reverse 
order — in four counts — Begin! 

(1) The trunk is turned to the right, and the right foot 
placed in step-position side-right. (2) The arms are placed 
in position forward to the right and the hands clapped. (3) 
The hands are placed on hips. (4) The trunk is turned to 
the front and the heels closed. 

2. The same to left, in four counts. 

3. The same right, and left, in eight counts. 
Arms down — Place! 

LESSON 5. 

THE DIAGONAL POSITIONS OF THE ARMS. 
In the diagonal positions of the arms, both arms are fully 
extended, and form a straight line diagonally sideways, or 
forward and backward. 



A SYSTEM OF PHYSICAL CULTURE. 



101 



In position — Stand! 

Arms in position outward — Place! 

1. Arms in diagonal position outward, right arm upward 
— Place! (See page 12). 

The right arm is placed midway between outw^ard and 
upward, palm turned downward, the left arm is placed 
midway between outward and downward, the palm turned 
downward. 
Arms in position outward — Place! 

2. Arms in diagonal position outward, left arm upward 

— Place! 

The opposite of the first position. 
Hands on hips — Place! 

3. Arms in diagonal position forward, right arm upward 

— Place! 

The right arm is placed in slant position upward, the left 
arm in slant position backward. The right palm is turned 
downward, the left palm upward. 

When changing from one position to another of the same 
order, the command may be abbreviated. 

4. Arms in opposite position — Place! 
Arms down — Place! 

BREATHING EXERCISES. 
With Free Gymnastics. 

1. Inhale slowly, and raise arms slowly into position 
outward (eight counts) — and exhale slowly, and lower 
arms slowly (eight counts) — in sixteen counts — Be- 
gin! 

2. Inhale slowly, and raise arms slowly into position out- 
ward (eight counts) — hold breath, and hold arms in 
position outward (eight counts) — and exhale slowly, 

. and lower arms slowly (eight counts) — in twenty-four 
counts — Begin! 



102 A SYSTEM OF PHYSICAL CULTURE. 



LrESSON 6. 

THE DIRECT LONGE BACKWARD. 

The longe backward is the most difficult of the three di- 
rect longes, and requires special attention and practice. It 
is in every particular the reverse of the longe forward — page 
111. 

In position — Stand! 
Hands on hips — Place! 

1. Longe backward right, in two counts — Begin! 

2. Longe backward left, in two counts. 

3. Longe backward right and left, in four counts. 
Arms down — Place! 

ARM AND FOOT EXERCISE. 
Hands on hips — Place! 

1. Arms in position outward, and step-position side- 
right — arms in position upward, and raise left heel — 
and reverse order, in four counts — Begin! 

(1) The arms are placed in position outward, and the 
right foot placed in step-position side-right. (2) The arms 
are raised into position upward, and the left heel raised. 
(3) The arms are lowered into position outward, and the 
left heel is lowered. (4) The hands are placed on hips, and 
heels are closed. 

2. The same, except left foot, in four counts. 

3. The same, right and left, in eight counts. 
Arms down — Place! 

LEG AND ARM EXERCISE. 

I. Arms in position outward (one count) — hands on hips 
(one count) — ^ longe side-right (two counts) — bend 
knees (two counts) — arms in position outward (one 
count) — and arms down (one count) in eight counts — 
Begin! , 



^1 SYSTEJI OF PHYSICAL CULTURE. 



103 



2. Arms in position upward, raised forwardly (one count) 

— hands on hips — (one count) — longe side-left (two 
counts) — bend knees (two counts) — arms in position 
upward (one count) — and arms down, lowered forwardly 
(one count), in eight counts. 

3. Exercises one and two, in sixteen couuts. 

LESSON 7. 

THE OBLIQUE LONGES. 

The oblique longes, like the oblique step-positions, are 
midway between forward and sideways, and sidewa.ys and 
backward. The body is not turned and in all particulars, 
except the direction, they are like the direct longes — page 
111. 

In position — Standi 

Arms folded backward — Place! 

1. Oblique longe forward right, in two counts — Begin I 

Midway between forward right and side-right. 

2. Oblique longe forward left, in two counts. 

Midway between forward left and side-left. 

3. Oblique longe backward right, in two counts. 

Midway between side-right and backward. 

4. Oblique longe backward left, in two counts. 

Midwa}" between side-left and backward. 

5. Exercises one, two, three and four, in eight counts. 
Arms down ^ — Place! 

TRUNK AND FOOT EXERCISE. 
Hands on hips — Place! 

Theme'. Bend trunk side-right, and left — and straighten 
arms outward twice, in eight counts. 

VARIATIONS. 

1. Bend trunk side-right — and straighten arms outward 

— bend trunk side-left — and straighten arms outward, 
in eight counts. 

2. Bend trunk side-right — straighten arms outward, 
twice — and bend trunk side-left, in eight counts. 



104 A SYSTEM OF PHYSICAL CULTURE. 



8. Straighten armc outward — bend trunk side-right — 
and left — and straighten arms outward, in eight 
counts. 

4. Bend trunk side-right — and left — straighten arms uj)- 
ward — raise heels — straighten arms upward — raise 
heels — bend trunk side-left — and right, in sixteen 
counts. 

5. Bend trunk side-right — straighten arms upward, and 
raise heels simultaneously, twice — and bend trunk 
side-left — in eight counts. 

Arms down — Place! 

TRUNK, FOOT AND ARM EXERCISE. 

(Memory Exercise.) 
Hands on hips — Place ! 

1. Straighten arms forward — and downward, in four 
counts. 

2. Repeat and add: Bend trunk side-right — and left, 
all in eight counts. 

3. Repeat and add: Raise heels, twice, all in twelve 
counts. 

4. Repeat and add: Hands over shoulders — arms in po- 
sition upward — and reverse order, all in sixteen 
counts. 

5. Repeat and add: Step-position side-right — and left — 
all in twenty counts. 

6. Repeat and add: Straighten arms forward, twice — 
with clapping hands, all in twenty-four counts. 

Arms down^ — ^ Place! 

LESSON 8. 

TAKING ARM POSITIONS WHILE ON A MARCH. 

Arrange the class for marching in flank line, as directed 
on page 80. 

Give the commands for taking the positions as if the 
class were on a halt. The object in view, is to give to the 



A SYSTEM OF PHYSICAL CULTURE. 105 



feet an independent movement from that of the arms. This 
exercise gives to the pupils a firm and steady step, and a 
graceful carriage of the body. The following is an example 
of a drill of this kind. 

Supposing the class .to be marching in a square around 
the room, the following, or similar commands are given. 
Of course a pause intervenes between two commands. 

1 . Arms folded backward — Place! 

2. Arms dowm — Place! 

3. Hands on hips — Place! 

4. Arms folded backward — Place! 

5. Arms down — -Place! 

6. Mark time — March! 
1 . Forw^ard — March ! 

8. Hands over shouklers — Place! 

9. Arms dow^n — Place! 

10. Mark time — March! 

11. Class — Halt! 

12. Forward — March! etc., etc. 

After the drill, the several ranks are directed to their 
own aisles, according to the direction on page 80. 

ARM AND FOOT EXERCISE. 

Hands over shoulders — Place! 

1. Straighten right arm side-right — and left arm side- 
left — With step-position side-right — and left — and 
straighten arms outward, w^ith raising heels, twdce, in 
eight counts — Begin! 

(1) Right arm side-right, and step-position side right. 
(3) Left arm side-left, and step-position side-left. (5) Both 
arms outward, and raise both heels. (7) Both arms outward, 
and raise both heels. (2), (4), (6) and (8) Starting position. 

2. The same, except arms forward, and step-position 
forward. 

3. The same, except arms upw^ard, and step-position 
backward. 

4. Exercises one, two and three, in twenty-four counts. 
Arms down — Place! 



106 A SYSTEM OF PHYSICAL CULTURE. 

LESSO^f 9. 

FACING EXERCISE. 
In position — Stand! 
Hands on hips — Place! 

1 . Arms in position downward — hands on hips — right 
face — arms in position forward — hands on hips — 
front face, in six counts — Begin! 

2. The same, except facing to the left, in six counts. 

3. The game, right and left, in twelve counts. 

4. Arms in position outward- — hands on hips — and 
right face (three counts) — four times, in twelve counts. 

5. The same to the left, in twelve counts. 
Arms down — Place! 

TRUNK AND FOOT EXERCISE. 

1. Arms in position side-right, and step-position side- 
right — ^arms in position upward, and close heels — 
arms in position side-left, and step-position side-left — 
arms down, and close heels, in four counts — Begin! 

2. Arms in position forward — arms in position side- 
right, and step-position side right — arms in position 
forward, and close heels — arms in position upward, 
and raise heels — arms in j^osition forward, and lower 
heels — arms in position side-left, and step-position 
side-left — arms in position forward, and close heels — 
and arms doAvn, in eight counts. 

3 Exercise one, twice — and exercise two, once in six- 
teen counts. 
Arms down — Place! 

For gymnastic compositions see page 154. 

It is evident that not all exercises of the preceding 
courses can be repeated in each successive course. Nor 
can all the possible combinations for each grade be given 
in the manual, as this would take up too much space. You 
should be familiar not only with the exercises of your own 
grade, but also with the positions and movements of every 
grade before yours. Therefore, learn the system from the 
beginning, and you will find no difficulty whatever in doing 
the work laid out for your grade in this manual. 



FIFTH GRADE. 



All Previous Positions and Movements. 
Oblique Positions of the Arms. 
Direct Longe-Reverse. 
Oblique Longe-Reverse. 
Combinations. 

Breathing, with Free Gymnastics. 

Marching, with Free Gymnastics. 

Gymnastic Compositions avith Music or Singing. 

l^ESSON 1. 

THE OBLIQUE POSITIONS OF THE ARMS. 

In the oblique positions, the arms slant outward from 
the body, each arm has a different slant, and each arm is 
either midway between: «, a vertical and a horizontal posi^ 
tion; two horizontal positions; or c, two oblique positions. 

The arms are at right angles, the vertex being between 
the shoulders. The oblique positions may be taken from 
any of the simple or complex positions. Take your time in 
teaching these oblique positions. (Page 17.) 

In position — Stand ! 
Hands on hips — Place! 

1. Arms in oblique position downward — Place! 

The right arm is placed midway between vertical down- 
ward and horizontal side-right; the left arm is placed mid- 
way between vertical downward and horizontal side-left. 
Both palms are turned backward. The movements of the 
arms are simultaneous. 

Hands on hips — Place! 

1G7 



108 



A SYSTEM OF PHYSICAL CULTURE. 



2. Arms ill oblique position upward — Place! 

The right arm is placed midway between vertical upward 
and horizontal side-right; the left arm is placed midwaj^ be- 
tween vertical upward and horizontal side-left; both palms 
are turned forward. ■ 
Hands on hips — Place! 

3. Arms in oblique position forward — Place! 

The right arm is placed midway between horizontal for- 
ward and horizontal side-right, the left arm is placed in the 
same position on the left side. Both palms are turned down- 
ward. 

Hands on hips — Place! 

Arms in oblique position upward — Place! 

4. Arms in oblique position forward — upward — Place! 

Without changing the angle of the arms, or the position 
of the hands, the arms are moved downward to a point mid- 
way between the oblique-position upward and oblique posi- 
tion forward. 
Arms in oblique position forward — Place! 

5. Arms in oblique position forward-downward — Place! 

Without changing the angles of the arms, or the position 
of the hands, the arms are moved downward to a point mid- 
way between oblique position forward and oblique position 
downward. 

Arms in oblique position downward — Place! 

6. Arms in oblique position backward — Place! 

Without changing the angle of the arms or the position 
of the hands, the arms are moved backward to a point mid- 
way between vertical downward and horizontal backward. 

The order of the six oblique positions, beginning with the 

upward is as follows: 

1. Oblique position upward — opposite vertical upward. 

2. Oblique position forward-upward — opposite slant up- 
ward. 

3. Oblique position forward — opposite horizontal for- 
ward. 

4. Oblique position forward-downward — opposite slant 
downward. 

5. Oblique position downward — opposite vertical down- 
ward. 

6. Oblique position backward — opposite slant back- 
ward. 



A SYSTEM OF PHYSICAL CULTURE. 



Ill 



LESSON 2. 

THE DIRECT LONGE-REYERSE. 

In position — Standi 
Hands on hips — Place I 

1. Longe-reverse forward right, in two counts — Begin! 

(1) The body sinks down in the left knee, and the right 
foot moves forward into the step- position, but again as far 
as in the step-position with both knees straight. The entire 
weight of the body is over the bent (left) knee. Head and 
trunk are held erect; the right knee remains straight and 
the heel of the right foot is raised. (2) The left knee is 
straightened and the heels closed. (Page 131.) 

2. Longe-reverse forward left, in two counts — Begin! 

The right knee bends and the left foot is placed in step- 
position forward. 

3. Longe-reverse side-right. 

The left knee bends and the right foot is placed in step- 
position side-right. 

4. Longe-reverse side-left. 

The right knee bends and the left foot is placed in step- 
position side-left. 

5. Longe-reverse backward right. 

The left knee bends and the right foot is placed in step- 
position backward right. 

6. Longe-reverse backward left. 

The right knee bends and the left foot is placed in step- 
position backward left. 
Arras down — Place! 

TRUNK, ARM, FOOT AND KNEE EXERCISE. 

1. Turn trunk half-right, oblique step-position forward 
right, and hands over shoulders (one count) — straighten 
arms upward (two counts) — straighten arms outward 
(two counts) — straighten arras upward (two counts) 
— and fundamental position (one count), in eight 
counts — Begin! 



113 A SYSTEM OF PHYSICAL VULTURE. 



2. The same to the left, in eight counts. 

3. The same right and left, in sixteen counts. 

4. Bend knees and straighten arms outward (two counts) 

— and longe-reverse forward right (two counts), in four 
counts. 

5. The same, except longe-reverse forward left, in four 
counts. 

6. The same right and left, in eight counts. 

7. Exercises one, six, two and six successively, in thirty- 
two counts. 

ARM AND LEG EXERCISE. 

1. Arms in position forward — -longe side-right ^ — arms 
folded backward — arms in position forward — recover 

— and arms down, in six counts — Begin! 

2. The same to the left, in six counts — Begin! 

3. The same right and left, in twelve counts. 

LESSON 3. 

TRUNK, FOOT AND KNEE EXERCISE. 

In position — Stand! 
Hands on hips — Place! 

1. On toes — bend trunk obliquely forward — raise trunk 

— and lower heels, in four counts — Begin! 

2. Cross step-position forward with bending knees — 
right and left, in four counts. 

3. On toes — bend trunk backward — raise trunk — and 
lower heels, in four counts. 

4. Cross step-position backward with bending knees, 
right — and left, in four counts. 

5. Exercises one, two, three and four, in sixteen counts. 
Arms down — Place! 



A SYSTEM OF PHYSICAL CULTURE. 



113 



TRUNK, ARM, LEG AXD FOOT EXERCISE. 

1. Turn trunk half-right, oblique step-position forward 
right, and arms in position forward (oblique direction) 
(one count) — oblique longe forward, and fold arms 
backward (one count) — recover to the oblique step- 
position, and arms in ^josition forward (one count) — 
and fundamental position (one count) in four counts — 
Begin! 

2. On toes, and arms in position forward (one count) — 
arms in position uj^ward, and bend knees (one count) — 
arms in position forward and straighten knees (one 
count) — and lower arms and heels (one count) in four 
counts. 

3. Exercises one to the left, in four counts. 

4. On toes, and arms in position outward (one count) — 
arms in position upward, and bend knees (one count) 
— arms in position outward, and straighten knees (one 
count) — and lower arms and heels (one count) in four 
counts. 

5. Exercises one, two, three and four, in sixteen counts. 

ARM EXERCISE. 
Arms in position forward — Place! 

1. Arms in position upward — in position forward — in 
position outward — in position forward — in position 
upward — in slant position backward (swung down for- 
wardly) — in position upward — and arms in position 
forward, in eight counts — Begin! 

2. Longe-reverse side-right (two counts) — and move arms 
outward (two counts) in four counts. 

3. Exercise one once, and exercise two, twice, in sixteen 
counts. 

Arms down — Place ! 



114 



A SYSTEM OF PHYSICAL CULTURE. 



LESSON 4. 

ARM, LEG AND FOOT EXERCISE. 
In position — Stand! 
Fists at sides ^ — Place! 

1. Thrust arms into angular position outward, right arm 
downward (two counts) — into opposite position (two 
counts) — into slant position downward — into slant 
position backward (two counts), in eight counts — 
Begin ! 

During the exercise the hands remain closed. 

2. Arms in slant position upward (one count) — arms 
folded backward — (one count) — raise heels (two 
counts) — bend knees (two counts) — arms in slant 
position upward (one count) — and fists at sides (one 
count), in eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place! 

TRUNK, ARM, LEG AND FOOT EXERCISE. 
(Memory Exercise.) 
Hands on hips — Place. 

1. Longe-reverse forward, right — and left (four counts) 
twice, in eight counts — Begin! 

2. Repeat and add: Arms in position downward — in 
position outward- — in position downward ■ — and hands 
on hips (four counts), twice, in eight counts (8 and 8). 

3. Repeat and add: Sound heels*, twice — and straighten 
arms upward (four counts) twice, in eight counts 
(16 and 8.) 

4. Repeat and add: Turn trunk right, step-position 
side-right, and straighten arms forward, to the right — 
the same to the left (four counts), twice, in eight 
counts (24 and 8). 

* Sounding heels is raising and lowering heels quickly in one count. The 
heels strike the floor softly. 



A SYSTEM OF PHYSICAL CULTURE. 115 



5. Repeat and add. Arms in slant position backward 

swing arms f orwardly into position upward — swing 
arms downwardly into slant jDosition backward, and hands 
on hips- (four counts) twice, in eight counts (32 and 8). 

6. Repeat and add: Arms in position forward — bend 
knees — and hands on hips (four counts) twice, in eight 
counts. (40 and 8.) 

Arms down — Place! 

LEG AND ARM EXERCISE. 
Fists at sides — Place! 

1 . Longe side-right (one count) — thrust arms into ob- 
lique position downward, three times (six counts) — 
and recover to starting position: — (one count), in eight 
counts — Begin! 

2. The same, longing to the left, and thrusting arms into 
oblique position upward, in eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place! 

LESSON 5. 

BREATHING EXERCISE. 
(With Free Gymnastics.) 

In position — Stand! 
Hands behind head — Place ! 

1. Inhale slowly through the nostrils, while I raise my 
hand — in sixteen counts — hold the breath — in six- 
teen counts — and exhale slowly through the nostrils, 
while I lower my hand, in sixteen counts (48 counts) — 
Begin! 

Arms down — Place! 

Give the breathing exercise of the Fourth Grade also. 



116 A SYSTEM OF PHYSICAL CULTURE. 



ARM, LEG AND FOOT EXERCISE. 
Hands on hips — Place ! 

1 . Sound heels, twice (two counts) — arms in position 
downward — arms in position forward, clap hands in po- 
sition forward (one count) — arms in position upward, 
and clap hands (one count) — arms in position forward, 
and clap hands (one count) — and hands on hips, in 
eight counts — Begin! 

2. Longe-re verse side-right, and straighten arms in diag- 
onal position outward, right arm upward (two counts), 
twice, in four* counts. 

3. The same to the left, in four counts. 

4. The same, right and left, in eight counts. 

5. Exercises one, two and three, in sixteen counts. 
Arms down — Place! 

LEG AND ARM EXERCISE. 

1. Fists at sides (one count) — longe backward right 
(one count) — thrust arms into slant position upward 
(one count) and reverse order (three counts), in six 
counts — Begin! 

2. The same, except longe backward left, in six counts. 

3. The same, right and left, in twelve counts. 

4. Hands on hips — bend knees, twice (four counts) and 
arms down, in six counts. 

5. Exercises one, four, two and four, successively, in 
twenty-four counts. 

LESSON 6. 

TRUNK, ARM, LEG AND FOOT EXERCISE. 
In position — Stand ! 

1. Hands on hips, and bend knees (one count) — arms in 
l^osition outward, and straighten knees (one count) — 
turn trunk right, and step-position side-right (one 



A SYSTEM OF PHYSICAL CULTURE. 



117 



count) — turn trunk to the front, and close heels (one 
count) — hands on hips, and bend knees (one count) — 
arms down, and straighten knees (one count), in six 
counts — Begin! 

2. The same, to the left, in six counts. 

3. The same, right and left, in twelve counts. 

4. Hands on hij^s, and bend knees (one count) — arms in 
position upward, and straighten knees (one count) — 
bend trunk right, and step position side-left (one 
count) — raise trunk, and close heels (one count) — 
hands on hips, and bend knees (one count) — arms down, 
and straighten knees (one count), in six counts. 

5. The same, except bend trunk left and step-posi- 
tion side-right, in six counts. 

6. Exercises four and five, in twelve counts. 

7. Exercises one, two, four and five, in twenty-four 
counts. 

FACING AND ARM EXERCISE. 

1. Hands on hips — arms in position outward — arms in 
position uj^ward — right face — hands on hips — and 
arms down (six counts) — four times, in twenty-four 
counts — Begin! 

2. The same, except facing to the left, in twenty-four 
counts. 

3. Exercises one and two, in forty-eight counts. 

TRUNK, ARM, LEG AND FOOT EXERCISE. 
Hands on hij^s — Place! 

1. Bow trunk right (two counts) — bow trunk left (two 
counts) — bend knees (two counts) — and straighten 
arms downward (two counts), m eight counts — 
Begin! 



118 



A SYSTEM OF PHYSICAL CULTURE. 



2. Bow trunk forward (two counts) — longe-reverse for. 
, ward right (two counts) — bow trunk forward (two 

counts) — and longe-reverse forward left (two counts), 
m eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place! 

LESSON 7. 

THE OBLIQUE LONGE-REVERSE. 

The oblique longe-reverses are midway between forward 
and sideways, and sideways and backward. The body is 
not turned. (Page 131) 

In position — Stand ! 

Arms folded backward — Place ! 

1. Oblique longe-reverse forward right, in two counts — 
Begin! 

Right foot midwaj^ between forward and side-right. 

2. Oblique longe-reverse forward left, in two counts. 

Left foot midway between forward and side-left. 

3. Oblique longe-reverse backward right, in two counts. 

Right foot midway betw^een side-right and backward. 

4. Oblique longe-reverse backward left, in two counts. 

Left foot midway between side-left and backward. 
Arms down — Place! 

LEG AND FOOT EXERCISE. 
Hands on hips — Place ! 

1. Cross step-position forward-right (one count) — raise 
left heel (one count) — lower left heel (one count) — 
and close heels (one count), in four counts — Begin! 

2. Cross step-position with bending knees, backward left 
(two counts) — and bend knees — (two counts), in four 
counts. 

3. Exercise one, forward left, in four counts. 

4. Exercise two, backward right, m four counts. 

5. Exercises one, two, three and four, m sixteen counts. 
Arms down — Place! 



A SYSTEM OF PHYSICAL CULTURE. 119 

ARM EXERCISE. 

1. Arms in position fonvard — hands over slioulders — ■ 

arms in position outward — arms down — and reverse 

order, in eight counts — Begin! 

Reverse order. Arms outward — hands over shoulders 
— arms forward — and arms down. 

2. Arms in position upward, raised forwardly^ — arms in 

position outward — hands over shoulders — arms in 

position forward — and reverse order, in eight counts. 

Reverse order: Hands over shoulders — arms outward — 
arms upward — and arms forward down. 

3. Arms in position outward- — hands over shoulders- — 

arms in position upward — arms in jjosition forward — 

and reverse order, in eight counts. 

Reverse order: Arms upward — hands over shoulders — 
arms outward — and arms down. 

4. Arms in jjosition upward, raised outwardly — arms in 

position forward — hands over shoulders- — ^arms in 

position outward — and reverse order, in eight counts. 

Reverse order: Hands over shoulders — arms forward — 
arms upward — and arms outward down. 

5. Exercises one, two, three and four, in thirty-two 
counts. 

LESSON 8. 

ARM, FOOT AND LEG EXERCISE. 
In position — Stand! 

1. Hands on hips (one count) — arms in position upward 
(one count) — fold arms backwards, swinging downfor- 
wardly (one count) — sound heels (one count) — cross 
step-position forward with bending knees (two counts) 
— longe side-right (two counts) ^ — ^ cross step-position 
with bending knees forward left (two counts) ■■ — longe 
side-left (two counts) — sound heels (one count)- — -arms 
in position upward, swinging forwardly (one count) — 
hands on hips (one count)- — and arms down (one 
count) — in sixteen counts — Begin! 



120 



A SYSTEM OF PHYSICAL CULTURE. 



TRUNK AND LEG EXERCISE. 
Hands on hips — Place! 

1. Longe side-right (one count) — bend trunk left (one 
count) — raise trunk (one count) — recover to start- 
ing position (one count) — in four counts — Begin! 

2. Longe side-left — bend trunk right — raise trunk — 
and recover to starting position — in four counts. 

3. Exercises one and two — in eight counts. 
Arms down — Place! 

ARM AND FOOT EXERCISE. 

1. Arms in position forward, and stei>position forward 
right ^ — -arms in position outward, and step-position 
side-right — arms in position upward and close heels — 
arms in position outward, and step-position side-left 
— arms position forward, and step-position forward 
left — arms down, and close heels — in six counts — 
Begin! 

LESSON 9. 

MARCHING WITH FREE GYMNASTICS. 

Arrange the class in flank line. 
Tap the time lightly with a pencil. 

1. Hands on hips — Place! 

2. Eight steps forward, clapping hands forward on each 
first step — Begin! 

On the first of each eight steps (the left foot), the hands 
are clapped opposite the chest, and on the second step the 
hands are placed on hips. During the remaining six steps 
the hands remain on hips. The counting should be done 
mentally. Repeat the exercise eight or more times. 

3 . Ordinary walk — March ! 

At this command the exercise is stopped and the march 
resumed. 



A SYSTEM OF PHYSICAL CULTURE. 



121 



4. Seven steps forward (seven counts) — halt (one count) 

— halt (eight counts) — in sixteen counts — BeginI 

On the eighth count the heels are closed and the class 
comes to a halt. Then the class halts eight counts. Repeat 
about eight times. 

5 . Ordinary walk — March I 

6. Seven steps forward (seven counts) — halt (one count) 

— straighten arms downward twice (four counts) — 
and raise heels twice (four counts) — in sixteen counts 

— BeginI 

On the first seven counts seven steps are taken. On the 
eighth count the heels are closed. Then, standing still, the 
gymnastic exercise in eight counts is taken. Repeat about 
eight times. 

7. Ordinary walk — March I 

8. Arrange the ranks in the aisles. 
Class — Halt! 

Arms down — Place! 

LEO AND ARM EXERCISE. 

1. Longe side-right, and angular position outward, right 
arm upward — in two counts — Begin! 

2. The same, to the left — in two counts. 

3. The same, right and left — in four counts. 

4. Longe backward right, and diagonal position forward, 
left arm upward — in two counts. 

5. Longe backward left, and diagonal position forward, 
right arm upward — in two counts. 

6. Exercises four and five, in four counts. 

7. Exercises one, four, two and five, successively — in 
eight counts. 

(For gymnastic compositions see page 154.) 



SIXTH GRADE. 



All Previous Positions and Movements. 

Aem Circles. 

Combinations. 

Breathing WITH Free Gymnastics. 

Marching avith Free Gymnastics. 

Gymnastic Compositions with Music or Singing. 

LESSON 1. 

THE FRONT ARM CIRCLES. 

Arm circles are circles, more or less perfect, described in 
front, or at the sides of the body, with the hands open or 
closed. The arms remain as straight as is possible, and the 
movement is in the shoulder joints. During the movement, 
the body should remain straight and still. There are half, 
and whole circles, with one, or both arms. The circles may 
be described from any of the parallel, horizontal, or ver- 
tical arm positions. (Frontispiece.) 

A, FRONT RIGHT ARM CIRCLE TO THE RIGHT. 
(From Position Upward.) 

Repeat each of the following exercises at least eight 
times; then have the arm, or arms brought down and rest 
the class, if necessary. 
In position — Stand! 

Right arm in position upward, raised forwardly — Place! 
1. Right arm in position side-right — downward — side- 
left — and upward, in four counts — Begin! 
122 



A SYSTEM OF PHYSICAL CULTURE. 123 



2. Right arm to the right into position downward — and 
to the left into position upward, in two counts. 

3. Front right arm circle, to the right, in two counts. 

The arm is swung to the right into position downward, as 
in exercise two, but there is no pause, the arm is swung 
to the left into position upward, where a slight pause is 
made. 

4. Front right arm circle, to the right, continuously — 
Begin! 

It is best to count or tap two to each circle, one in posi- 
tion downward and one in position upward, but the move- 
ment of the arm is continuous until the command stop is 
given. 

Right arm down, lowered outwardly — Place I 



B, LEFT ARM CIRCLE TO THE LEFT. 

(From Position Upward.) 

1. Exercise lA, left arm to the left. 

2. Exercise 2A, left arm to the left. 

3. Exercise 3A, left arm to the left. 

4. Exercise 4A, left arm to the left. 

C, RIGHT ARM CIRCLE TO THE LEFT 

(From Position Upward.) 

1. Exercise lA, right arm to the left. 

2. Exercise 2A, right arm to the left. 

3. Exercise 3A, right arm to the left. 

4. Exercise 4A, right arm to the left. 



D, LEFT ARM CIRCLE TO THE RIGHT. 

1. Exercise lA, left arm to the right. 

2. Exercise 2 A, left arm to the right. 

3. Exercise 3A, left arm to the right. 

4. Exercise 4A, left arm to the right. 



134 A SYSTEM OF PHYSICAL CULTURE. 



L.ESSON 2. 

ARM EXERCISE. 
(Front Arm Circles.) 
In position — Stand! 

1. Arms in position outward — arras ii] position upward 

— front right arm circle to the right, and pause in po- 
sition upward (two counts) — front left arm circle to 
the left, and pause in position upward (two counts) — 
arms in position outward, and arms down, — in eight 
counts — Begin! 

2. Arms in position outward — arms in position upward 

— front right arm circle to the left, and pause in posi- 
tion upward (two counts)' — left arm circle to the right 
and pause in position upward (two counts) — arms in 
position outward — and arras down —in eight counts. 

3. Exercises one and two, in sixteen counts. 

LEG AND ARM EXERCISE. 

1. Hands on hips — oblique longe-reverse forward right, 
and arras in position outward (one count) — close heels 
and hands on hips (one count) — and arras down in 
four counts — Begin! 

2. The same, except oblique longe-reverse forward left, 
in four counts. 

3. The same, right and left, in eight counts. 

4. Fists at sides, thrust arms into oblique position down- 
ward (two counts) — in oblique position forward (two 
counts) — into oblique position upward(two counts) — 
and arras down, in eight counts. 

5. Exercises one, two and four, in sixteen counts. 

LEG, FOOT AND ARM EXERCISE. 

1. Arms in position side-right, and step-position side- 
left, in two counts — Begin! 



A SYSTEM OF PHYSICAL CULTURE. 125 



2. Arms in position side-left, and step-position side-right, 
in two counts. 

3. Exercises one and two, in four counts. 

4. Hands on hips — longe side-right, and hands over 
shoulders (one count) — recover, and hands on hips 
(one count) — and arms down, in four counts. 

5. The same to left, in four counts. 

6. The same, right and left, in eight counts. 

7. Exercises one, two and four in eight counts. 

8. Exercises one, two and five, in eight counts. 

9. Exercises seven and eight, in sixteen counts. 

LESSON 3. 

THE DOUBLE FRONT ARM CIRCLES. 

When both arms are swung in circle together, the move- 
ment is called double arm circle. 

In position — Stand! 

Arms in position upward, raised outwardly — Place! 

1. Double front arm circle, side-right- — ^ and 2)ause in 
position upward, in two counts — Begin! 

(1) Both arms are swung to the right. In other words, 
the right arm circle to the right, and the left arm circle to 
the right, are swung simultaneously. (2) Pause one count 
in position upward. 

2. Double front arm circle, side-left — and pause in posi- 
tion upward, in two counts. 

3. Double front arm circle inward — and pause in posi- 
tion upward, in two counts. 

The right arm circle to the left, and the left arm circle to 
the right, are swung simultaneously. 

4. Double front arm circle outward — and pause in posi- 
tion upward, in two counts. 

The right arm circle to the left, and the left arm circle 
to the right, are swung simultaneously. 



126 A SYSTEM OF PHYSICAL CULTURE. 



Arms down, lowered forwardly — Place! 

BREATHING EXERCISE. 
With Free Gymnastics. 

1. Inhale (through the nostrils) slowly, raising arms out- 
wardly into i^osition upward, and raising heels, all sim- 
ultaneously — and exhale, lowering arms and heels in 
the same manner — Begin! 

The inhaling and raising arms and heels should be done 
gradually and very slowly, counting, tapping or raising the 
hand, in about sixteen counts. Also sixteen counts for ex- 
haling and lowering arms and heels. 

TRUNK, ARM, LEG AND FOOT EXERCISE. 
(Memory Exercise.) 
Hands on hips — Place! 

J. Hands over shoulders — arms in position upward — 
and reverse order, in four counts — Begin! 

2. Repeat and add: Bend trunk right, and step-posi- 
tion side-left (two counts) — and the opposite (trunk 
left, step-position right) (two counts), in four counts. 
(Four and four.) 

3. Repeat and add: Arms in ^^osition outward — arms 
in position upward — and reverse order, in four counts. 
(Eight and four.) 

4. Repeat and add: Oblique longe — reverse forward 
right, and straighten arms forward (two counts) — and 
oblique longe-reverse backward left, and straighten arms 
forward (two counts), in four counts. (Twelve and 
four.) 

5. Repeat and add: Bow trunk right, and left, in four 
counts. (Sixteen and four.) 



A SYSTEM OF PHYSICAL CULTURE. 



127 



6 Repeat and add: Sound heels, twice (two counts) — 
and clap hands forward, arms bent, (two counts)in four 
counts. (Twenty and four.) 

LESSON 4. 

THE SIDE ARM CIRCLES. 

In position — Stand ! 

A. SIDE ARM CIRCLE RIGHT FORWARD. 
Right arm in position upward, raised forwardly — Place! 

1. Right arm in position forward — downward — back- 
ward — and uj^ward, in four counts — Begin! 

(1) Position, forward; pahn downward. (2) Position 
downward; pahn backward. (3) Position backward; palm 
downward: A sUglit turning of the trunk to the right. (4 
Position upward; palm forward; turning the trunk to the 
front. 

2. Right arm in position downward, lowered forward — 
and in position upward, raised backward, in two counts. 

3. Side arm circle right forward — pausing in position 
upward, in two counts. 

Right arm down, low^ered forwardly — Place! 

B. SIDE ARM CIRCLE LEFT BACKWARD. 

1. Exercise lA, left arm. 

2. Exercise 2A, left arm. 

3. Exercise 3A, left arm. 

C. SIDE ARM CIRCLE RIGHT BACKWARD, 

1. Exercise lA, backward. 

2. Exercise 2A, backward. 

3. Exercise 3A, backward. 

I). SIDE ARM CIRCLE LEFT BACKWARD. 

1. Exercise lA, left arm backward. 

2. Exercise 2A, left arm backward. 

3. Exercise 3A, left arm backward. 



128 A SYSTEM OF PHYSICAL CULTURE. 



E. DOUBLE SIDE ARM CIRCLE FORWARD. 
In the double side arm circles, the body cannot to turned 
and for this reason, the circles cannot be swung perfectly. 

1. Exercise lA, both arms simultaneously. 

2. Exercise 2A, both arms simultaneously. 

3. Exercise 3A, both arms simultaneously. 

F, DOUBLE SIDE ARM CIRCLE BACKWARD. 

1. Exercise lA, both arms backward. 

2. Exercise 2A, both arms backward. 

3. Exercise 3A, both arms backward. 

ARM, LEG AND FOOT EXERCISE. 

1. Oblique longe-reverse forward right, and arms in 
position outward — close heels, and arms in position 
upward — oblique longe-reverse forward left, and arms 
in position outward — close heels, and arms down, in 
four counts — Begin! 

2. Oblique step-position forward right, and hands on 
hips — oblique longe-reverse forward right — recover 
to oblique step-position forward right — close heels, 
and arms down, in four counts. 

3. Repeat exercise one, in four counts. 

4. Exercise two with left foot, in four counts. 

5. Exercises one, two, three and four, in sixteen counts. 

LESSON 5. 

TRUNK, ARM AND LEG EXERCISE. 
In position — Stand! 

1. Hands on hips — longe forward right, and arms in 
position outward (one count) — bend trunk forward — 
raise trunk — close heels, and hands on hips (one count) 
- — arms down, in six counts — Begin! 

2. Exercise one to the left, in six counts. 

3. Exercises one and two, in twelve counts. 



A SYSTEM OF PHYSICAL CULTURE. 129 

4. The same as exercise one, except loiige backward 
right, ill six counts. 

5. The same as exercise one, except longe backward left, 
in six counts. 

6. Exercises four and five, in twelve counts. 

7. Exercises three and four, in twenty-four counts. 

ARM AND FOOT EXERCISE. 

1. Arms in position outward, and raise heels — arms in 
position upward, and lower heels — double front arm 
circle inward (two counts) — arms in position outward, 
and ]-aise heels — arms down, and lower heels, in six 
counts — Begin ! 

2. The same, except double front arm circle outward, in 
six counts. 

3. Exercises one and two, in twelve counts. 

ARM EXERCISE. 
(FK0^'T Arm Circle avith Hands Closed.) 

1. Fists at sides — arms in jjosition upward, (hands closed) 
(one count) — front arm circle right to the right (two 
counts) — front arm circle left to the left (two counts) 

— lists at sides — and arms down, hands open (one 
count), in eight counts — Begin! 

2. Fists at sides — arms in position upward, (hands closed) 
(one count) — front arm circle right to the left (two 
counts) — front arm circle left to the right (two counts) 

— fists at sides — and arms down, hands open (one 
count), in eight counts. 

3. Exercises one and two, in sixteen counts. 



130 



A ST8TE3I OF PHYSICAL CULTlllE. 



LESSON 6. 

LEG. FOOT AND ARM EXERCISE. 

In position — Standi 
Fists at sides — Place I 

1. Cross step-position forward right (one count) — lon^e 
sideAvays right,and thrust arms into slant position down- 
ward (one count) — recover to cross step-position for- 
ward right, and lists at sides (one count) — close heels 
(one count), in four counts — BeginI 

2. Cross step-position forward left (one count) — longe 
sideways left, and thrust arms into slant position upward 
(one count) — recover to cross step position forward 
left, and fists at sides (one count) — close heels (one 
count), in four counts. 

3. Exercises one and two, in eight counts. 
Arms down — Place I 

LEG AND ARM EXERCISE. 
(Front Akm Circle.) 
Hands on hips — Place! 

1. Longe sideways right (one count) — arms in position 
upward (one count) — double front arm circle inward, 
twice (four counts) — hands on hips (one count) — re- 
cover and close heels (one count), in eight counts — 
BeginI 

2. The same, except longe to the left, and double front 
arm circle outward, in eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place I 



A SYSTEM OF PHYSICAL CULTURE. 



133 



TRUNK, LEG AND ARxM EXERCISE. 
Hands on hips — Placel 

1. Bow trunk sideways right (two counts) — obliquelonge 
forward right (two counts) — arms in position forward 
(one count) — swing arms downward into slant position 
backward, aud bend knees (one count) — swing arms 
into position forward, and straighten knees (one count) 
— and liands on hips (one count), in eight counts — 
Begin I 

2. The same to the left, in eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place! 



L.ESSON 7. 

LEG AND ARM EXERCISE. 
In position — Standi 

1. Hands on hips — oblique ionge-reverse forward right, 
and arms in position outward (one count) — close heels, 
and hands on hips (one count) — and arms down, in 
four counts — Begin I 

2. Arms in position outward — arms in position upward, 
and bend knees (one count) — arms in j^osition out- 
ward, and straighten knees (one count) — and arms 
down, in four counts. 

3. Exercise one, to the left, in four counts. 

4. Repeat exercise two, in four counts. 

5. Exercises one, two, three and four, in sixteen counts. 

LEG, FOOT AND ARM EXERCISE. 
(Front Aii:m Circle.) 

1. Arms in position outward — arms in position upward 
— double front arm circle outward (two counts) — 



134 A SYSTEM OF PHYSICAL CULTURE 



double front arm circle inward (two counts) — arms 
in position outward — and arms downward, in eight 
counts — Begin! 

2. Hands on hips — arms in oblique position downward 

— hands on hips- — and arms down, in four counts.' — 
Begin ! 

3. Longe-reverse sideways riglit, and arms in position out- 
ward (one count) — recover, and arms in position up- 
ward (one count) — longe-reverse sideways left, and 
arms in position outward (one count) — recover, and 
arms down, in four counts. 

4. Exercises one, two and three, in sixteen counts. 

LEG AND ARM EXERCISE. 
(Side Arm Chicle, ) 

1. Arms in position upward, raised outwardly (one count) 
longe sideways right (one count) — side arm circle right 
forward (two counts) — side arm circle left forward 
(two counts) — recover (one count) — arms down, 
lowered outwardly (one count), in eight counts — Begin! 

2. The same, exce})t longe sideways left, and side arm 
circle backward, in eight counts. 

3. Exercises one and two, in sixteen counts, 

I^ESSON 8. 

TRUNK, LEG AND ARM EXERCISE. 
In position — Stand! 

1 . Arms in position outward (one count) — longe sideways 
right, and fold arms backward (one count) bend trunk 
sideways right (two counts) — bend trunk sideways left 
(two counts) — recover, and arms in position outward 
(one count) — and arms dowJi(one count), in eight counts 

— Begin! 



A HYSTEM OF PHYSICAL CULTURE. 



135 



2. Tlie same to the left, in eight counts. 

3. Exercises one and two, in sixteen counts. 

LEG AND ARM EXERCISE. 

(Front Arm Circle.) 

1. Louge-reverse sideways right, and arms in position out- 
ward (one count) — recover, and arms in position up- 
ward (one count) — double front arm circle inward, 
twice (four counts)- — longe-reverse sideways left, and 
arms in position outward (one count) — i-ecover, and 
arms down (one count), in eight counts — Begin! 

LEG AND ARM EXERCISE. 
(Front Arm Circle.) 

1. Arms in position outward, and bend knees (one count) 

— arms in position upward, and straighten knees (one 
count) — double front arm circle sideways right (two 
counts) — double front arm circle sideways left (two 
counts — arms in position outward, and bend knees 
(one count) ^ — and arms down, and straighten knees 
(one count), in eight counts — Begin) 

L E S S O N 9. 

LEG AND ARM EXERCISE. 
(Front Arm Circle.) 

In position — Stand! 

1. Arms in position outward (one count) — arms in 
position upward (one count) — longe-reverse forward 
right (two counts) — double front arm circle outward 
(two counts) — arms in position forward (one count) 

— and arms down (one count), in eight counts. 



136 A SYSTEM OF PHYSICAL CULTURE. 



2. Arms in position forward (one count) — arms in posi- 
tion upward (one count) — longe-reverse forward left 
(two counts) — double front arm circle inward (two 
counts) — arms in position outward (one count) — and 
arms down (one count), in eight counts. 

3. Exercises one and two, in sixteen counts. 

MARCHING AVITH FREE GYMNASTICS. 

Supposing the class to be arranged in flank line, and to 
be on a march, exercises like the following may be given: 

J, Positions. 

1 . Arms in slant position upward — Place ! 

2. Arms in slant position sideways right, upward — Place! 

3. Arms in opposite position — Place! 

4. Arms in oblique position downward — Place! 

5. Arms folded backward — Place! 

0. Arms down — Place! etc., etc. 

B, Exercises. 
Hands on hips — ^ Place! 

1. Arms in position downward (two counts) — and hands 
on hips (two counts), in four counts — Begin! 

(1) Arms down, on the left foot. (2) Arms at rest, on 
the right foot. (3) Hands on hips, on the left foot. (4) Arms 
at rest, on the right foot, etc., etc. 

In other words, at each left step there is a movement of 
the arms, and at each right step the arms are held still. 

After several repetitions, give the command Stop! 

2. Arms in position outward (two counts) — and hands 
on hips, (two counts), in four counts — Begin! 

3. Exercises one and two, in eight counts. 

Give other variations of arm movements. 
(For gymnastic compositions see page 154,) 



SEVENTH GRADE. 



All Previous Positions axd Movements. 
Balance Longe-Reverse. 
Cross-Longe. 

CroSS-LoXGE-Re VERSE. 
Oo:»I HI NATIONS. 

Breathing avith Free Gymnastics. 

Marching with Free Gymnastics. 

Gymnastic Compositions with Ml sic or Singing. 



LESSON 1. 

THE CROSS LONGE. 

As the direct longe, in regard to distance, is a continua- 
tion of the direct step-position, and the oblique longe of the 
oblique step-position, so is the cross longe a continuation of 
the cross step-position. 

In position — Stand! 

Hands on hips — Place! 

1. Cross longe forward right, in two counts — Begin! 

The right foot crosses the line of the heels; in other re- 
spects, same as the direct longe. 

2. Cross longe forward left, in two counts. 

3. Cross longe backward right, in two counts. 

4. Cross longe backward left, in two counts. 
Arms down — Place! 



138 



A SYSTEM OF PHYSICAL CULTURE. 



LEG AND ARM EXERCISE. 

1. Longe sideways right, and arms in position forwaTd(one 
count) — arms in j^osition upward, hands closed (one 
count) — double front arm circle outward (two counts) 

— double front arm circle inward (two counts) — arms 
in position forward (hands open) (one count) — recover 
and arms down (one count), in eight counts — Begin! 

2. The same to the left, in eight counts. 

3. Exercises one and two, in sixteen counts. 

LEG, ARM AND FOOT EXERCISE. 
Hands on hips — Place! 

1. Arms in position downward, and raise heels (one 
count) — hands on hips and lower heels (one count) 

— arms in position downward, and raise heels 
(one count) — arms in position outward, and lower 
heels (one count) — longe sidcAvays right, and arms in 
position upward (one count) — recover, and arms in 
position outward (one count) — longe sideways left, and 
arms in position doAvnward (one count) — recover, and 
hands on hips (one count), in eight counts — Begin! 

2. The same, beginning with longe sideways left, in 
eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place! 

LESSON 2. 

THE CROSS LONGE-REVERSE. 

In the cross longe-reverse the stepping foot is on the- 
opposite side of the line advancing from the heels forward 
and backward. (Page 131.) 

In position — Stand! 

Arms folded backward — Place! 



A SYSTEM OF PHYSICAL CULTURE. 



139 



1. Cross longe-reverse forward right, in two counts — 
Begin! 

The stepping foot is about midway between cross step- 
position and cross longe. 

2. Cross longe-reverse forward left, in two counts. 

3. Cross longe-reverse backward right, in two counts. 

4. Cross longe-reverse backward left, in two counts. 
Arms down — Place! 

TRUNK, LEG, ARM AND F0(3T EXERCISE. 

1. Arms in position upward, raised outwardly (one 
count) — l)end trunk sideways right (two counts) — raise 
heels (two counts) — bend trunk sideways left (two 
counts) — and arms down, lowered outwardly (one 
count), in eight counts — Begin! 

2. Arms in position upward, raised forwardly — longe- 
reverse sideways right, and hands over shoulders — re- 
cover, and arms upward — louge-reverse sideways left, 
and hands over shoulders — recover, and arms upward 
— raise heels, and hands over shoulders — lower heels, 
and arms upward — and arms down, lowered for- 
wardly, in eight counts. 

3. Exercises one and two, in sixteen counts. 

LEO AND ARM EXERCISE. 
Hands on hips — Place! 

1. Cross longe-reverse backward right (two counts) — 
bend knees, and arms outward (two counts) — cross 
longe forward left (two counts) — and bend knees, and 
arms outward (two counts), in eight counts — Begin! 

2. Cross longe-reverse backward left (two counts) — bend 
knees, and arms forward (two counts) — cross longe 



140 



A SYSTEM OF PHYSICAL CULTURE. 



forward right (two counts) — and bend knees, and arms 
forward (two counts), in eight counts. 

3. Exercises one and two, in sixteen counts. 
Arms down — Place I 

LESSON 3. 

THE BALANCE LONGE-REVERSE. 

In the balance step-position, or longe-reverse, the step- 
ping foot does not touch the floor. The body balances on 
the standing limb. (Page 131.) 

Before introducing the balance longe-reveise intc your 
exercises, drill on the following separately: 

a. Balance direct step-position. (Page 55.) 

b. Balance oblique step-position. 

c. Balance cross step-position. 

d. Balance direct longe-reverse. 

e. Balance oblique longe-reverse. 
/. Balance cross longe-reverse. 

FACING, WITH ARM AND FOOT EXERCISE. 
In position — Stand! 

1. Sound heels (one count) — arms in position forward 
(one count) — hands on hips (one count) — right face 
(one count) — arras in position downward (one count) 
— arms in position forward, and claj) hands (one 
count) — hands on hips (one count) — and arms down 
(one count), in eight counts — the exercise four times 
in thirty-two counts — Begin! 

2. The same, except facing to the left, in thirty-two 
counts. 



A SYSTEM OF PHYSICAL CULTURE. 



141 



TRUNK, ARM AND FOOT EXERCISE. 

Anns in position outward (one count) — arms in posi 
tion upward (one count) — double front arm circle out- 
ward, and sound heels *(two counts) — double front 
arm circle inward, and sound heels (two counts) — 
arms in position outward (one count) — and arms down 
(one count), in eight counts — Begin! 

Arms in position forward (one count) — hands over 
head (one count) — bend trunk sideways right(one count) 
— rock trunk sideways from right to left, three times 
(three counts) — raise trunk from the left, and arms in 
position forward (one count) — and arms down (one 
count), in eight counts. 

Exercises one and two, in sixteen counts. 



LESSON 4. 

BREATHING EXERCISE. 
(With Free Gymnastics.) 

position — Stand ! 

Inhale through the nostrils, taking a full breath, and 
raise arms into position outward, slowly, in eight 
counts — and exhale compulsively through the mouth, 
aud lower arms, quickly, in one count — Begin! 

The same, except raising arras outwardly into position 
upward. 

*The heels are sounded (raised and lowered) on the first of the 
two counts. 



142 



.1 SYSTEM OF PHYSICAL CUUVUUE. 



LEG AND ARM EXERCISE. 



Hands on hips — Place! 

Balance longe-reverse forward right ^ 
(one count) — close heels, and arms ' 
in position forward (one count) — 
balance longe-reverse forward left 
(one count) — close heels and arms in 
position upward (one count), in four 
counts. 

Longe sideways right, and double front 
arm circle inward* (one count) — in 
position of longe: double front arm 
circle inward* (one count) — recover 
and double front arm circle inward* 
(one count) — in fundamental posi- 
tion: double front arm circle inward* 
(one count), in four counts, 
c, Longe sideways left,and double f rontarm 
circle inward* (one count) — in posi- 
tion of longe: double front arm circle 
inward* (one count) recover, and 
double front arm circle inward* (one 
count) — in fundamental position: 
double front arm circle inward* (one 
count), in four counts. 
Balance longe-reverse forward left (one 
count — close heels, and arms in 
position forward (one count) — bal- 
ance longe-reverse forward right 
(one count) — close heels, and hands 
on hips (one count), in four counts. 

Arms down- — Place! 



all in 16 counts. 



LEG AND ARM EXERC^ISE. 

1. Longe-reverse sideways right, and double front arm 
circle inward, twice, in two counts — Begin! 

(1) Arm circle, and longe-reverse (2) Arm circle and 
recover. 

2. The same, except longe-reverse sideways left, in two 
counts. 

3. Exercises one and two, in four counts. 



*Tlie eight arm circles are swung continuously. 



A SYSTEM OF PHYSICAL CULTURE . 143 



L.ESSON 5. 

LEG AND ARM EXERCISE. 
In position — Standi 

1. Fists at sides (one count) — longe position forward 
right, and thrust arms into slant position backward 
(one count) — ^ change to longe position backward 
left, and fists at sides (one count) — change to longe 
position forward right, and thrust arms into slant ])Osi- 
tion backward (one count) — recover, and fists at sides 
(one count) — and arms down (one count), in six counts 

— Begin! 

In changing from one longe position to another, the feet 
are not moved. 

Changing from longe position forward right to backward 
left, the left knee is bent and the right straightened. The 
body is moved backward, its weight resting over the left 
knee. 

Changing from longe position backward left to forward 
right, the body is moved forward, the right knee bent and 
the left knee straightened. 

2. The same, except beginning forward left, in six counts. 

3. Exercises one and two, in twelve counts. 

ARM AND LEG EXERCISES. 

1. Arms in position outward (one count) — arms in posi- 
tion upward (one count) — longe position sideways right, 
and double front arm circle inward, twice (two counts) 

— recover, and same arm circle, twice (two counts) — 
longe position sideways left, and same arm circle, twice 
(two counts) ^ — recover, and same arm circle, twice (two 
counts) — arms in position outward (one count) — and 
arms down (one count), in twelve counts — Begin! 

All the arm circles are continuous. 



144 



A SYSTEM OF PHYSICAL CULTURE. 



2. Arms in 'position upward, raised outAvardly, and bend 
knees (one count) — arms in position outward, and 
straighten knees (one count) — balance longe-re verse 
position sideways right, and hands over head (one count) 

— recover, and arms in position outward (one count) — 
balance longe-reverse position sideways left, and hands 
over head (one count) — recover, and arms in position 
outward (one count) — balance longe-reverse position 
sideways left,and hands overhead (one count) — recover, 
and arms in position outward (one count) — arms in 
position upward, and bend knees (one count) — and 
arms down, loAvered outwardly, and straighten knees 
(one count), in eight counts — Begin! 

LESSON 6. 

In position — Stand! 
Hands on hips^ — Place! 

1. Cross step-position forward right with bending knees 
(one count) — oblique longe-reverse position backward 
right (one count) — recover, closing heels (one count) 

— sound heels (one count) in four counts — Begin! 

2. Arms in position forward (one count) — arms folded 
backward (one count) — arms in position downward 
(one count) — and hands on hips (one count) in four 
counts. 

3. Same as exercise one, except left foot, in four counts. 

4. Same as exercise two, except arms in position upward, 
in four counts. 

5. Exercises one, two, three and four, in sixteen counts. 
Arms down — Place ! 

LEG AND ARM EXERCISE. 
1. Longe position sideways right, and hands over shoulders 



A SYSTEM OF PHYSICAL CULTURE. 145 



— turn trunk into position sideways left, and arms in 
position forward — and reverse order, in four counts — 
Begin! 

Reverse order: Turn trunk to the front, and place hands 
over shoulders — recover, and arms down. 

2. The same, to left, in four counts. 

3. The same, right and left, in eight counts. 

LEG EXERCISE. 
Hands on hips — Place ! 

1. LoDge-reverse position forward right — longe-reverse 
position backward right — and reverse order, in four 
counts — Begin! 

Reverse order: Longe-reverse position forward right — 
and recover. 

2. Longe-reverse position forward left — longe-reverse 
position backward left — and reverse order, in four 
counts. 

Exercises one and two, in eight counts. 
Arms down — Place! 

LESSON 7. 

FACING, AVITH LEG, FOOT AND ARM EXERCISE. 

In position — Stand! 
Hands on hips — Place! 

1. Right face (one count) — sound heels -(one count) — 
longe-reverse forward right — and left (four counts) — 
arms in position downward (one count) ^ — and hands 
on hips (one count) in eight counts, four times — 
Begin ! 

2. The same, except left face, in thirty-two counts. 
Arms down — Place ! 



146 A SYSTEM OF PHYSICAL CULTURE. 



ARM, FOOT AND LEG EXERCISE. 

1 . Arms in position upward, raised outwardly (one count) 

— sound heels (one count) — double front arm circle side- 
ways left (two counts) — double front arm circle side- 
ways right (two counts) — sound heels (one count) — 
and arms down, in eight counts — Begin! 

2. Longe-reverse position sideways right, and hands on 
hips — recover and arms down, in two counts, twice, 
(four counts). 

3. The same, except longe-reverse sideways left, in four 
counts. 

4. Exercises one, two and three, in sixteen counts. 

LEG EXERCISE. 
Hands on hips — Place! 

1. Longe position sideways right (one count) — change 
to longe position sideways left (one count) — and reverse 
order, in four counts — Begin ! 

Reverse order: Change to longe position sideways-right, 
and recover to starting position. 

In changing from one sideward longe position to another, 
the knee, which is straight, is bent, and the knee bent, is 
straightened. The feet are not moved. The trunk is moved 
sideways and the weight of the body is thrown from one 
foot upon the other. 

2. The same, beginning sideways left, in four counts. 

3. The same right and left, in eight counts. 
Arms down — Place! 

LESSON 8. 

LEG AND ARM EXERCISE. 
In position — Stand! 

1. Arms in position upward, raised outwardly (one count) 

— longe-reverse sideways right, and double front arm 



A SYSTEM OF PHYSICAL CULTURE. 147 



circle inward (two counts) — and arms down, lowered 
outwardly, in four counts — Begin! 

On the third count, the heels are closed, and the arms 
pause in position upward. 

2. Arms in position upward, raised outwardly — longe- 
reverse sideways left, and double front arm circle out- 
ward — and arms down, lowered outwardly, in four 
counts. 

3. Exercises one and two, in eight counts. 

LEG AND ARM EXERCISE. 

1. Left face, longe backward right, and arms m position 
forward (one count) — change to longe position for- 
ward left, and swing arms into slant position backward 
(one count) — and reverse order, in four counts — 
Begin! 

Reverse order: Change to longe position backward right, 
and swing arms into position forward — recover, right face, 
and arms down. 

(1) Turn to the left on the left heel, longe backward 
with the right foot, and raise the arms into position forward. 
(2) Bend the left knee, straighten the right leg and swing 
the arms into slant position backward. (3) Bend the right 
knee, straighten the left leg, and swing the arms into position 
forward. (4) Close heels, turn to the right on the left heel 
and lower the arms. 

2. The same, beginning right face, in four counts. 

3. The same, right and left, in eight counts. 

FACING, WITH ARM EXERCISE. 

Arms in position forward, and — Right — Face! 

A quarter turn to the right, and arms in position for- 
ward simultaneously. 

1. Swing arms down in front, right-about face (one-half 
turn), and arms in position forward (one count) — arms 
in position upward — hands over shoulders — arms in 



148 A SYSTEM OF PHTSIGAL CULTURE. 



position forward — swing arms into position backward 
— swing arms forwardly into position upward — hands 
over shoulders — arms in position forward (eight 
counts) — repeat, facing to the left (eight counts), all 
in sixteen counts — Begin! 
Arms down, and — Front — Face! 

LESSON 9. 

MARCHING, WITH FREE GYMNASTICS. 
Supposing the class to be arranged in flank line, and on 
a march, give tlie following, or similar exercises: 

1. Three steps forward (three counts) — close heels, and 
halt (one count) — arms in slant position upward (one 
count) — arms folded backward (one count) — hands on 
hips (one count) — and arms down (one count), in eight 
counts — Begin! 

After several repetitions, give the command. 

2. Ordinary walk — March! 

3. Three steps forward (three counts) — close heels, and 
halt (one count) — raise heels, twice (four counts) — 
cross step-position with bending knees forward right 
and left (four counts) in twelve counts — Begin! 

After several repetitions, give the command. 

4. Ordinary walk — March! etc. , etc. 

FACING, WITH TRUNK, LEG AND ARM EXERCISE. 

1. Hands on hips (one count) — right face (one count) — 

longe sideways right, and bow trunk to the right (two 

counts) — the same to the left (two counts) — left face 

(one count) — and arms down (one count), in eight 

counts — Begin ! 

(1) Hands on hips. (2) Right face. (3) With the 
longe sideways right the trunk is turned to the right and 
bent forward. (4) The trunk is raised, and the heels closed. 
(5) and (6) Same as three and four, but to the left. (7) 
Left face. (8) Arms down. 




POSITIONS OF THE ARMS. 



A SYSTEM OF PHYSICAL CULTURE. 



149 



2. The same, beginning left face, in eight counts. 

3. The same, right and left, in sixteen counts. 

For gymnastic compositions see page 154. 



EIGHTH GRADE. 
Ward schools having an eighth grade should have a 
series of free gymnastics written for this grade or intro- 
duce the authors " Third Book," containing exercises with 
poleSj diitnb-bells, wands^ rings and Indian clubs. 

HIGH SCHOOL. 

In the High School this manual should be used merely 
for teaching the principles of movements, and for refer- 
ence. 

The author's second book, " Tactics," and third book, 
" Light Gymnastics" should be used as soon as the scholars 
understand the commands and movements of Free Gym- 
nastics. 



GYMNASTIC COMPOSITION 



Gymnastic Movements and Positions, Arranged 
Symmetrically as to Time and Motion, Rhythm 
and Form, and with Regard to the Rela- 
tions of Divisions of a Body of Per- 
sons to Each Other, May be truly 
termed "A Work of Art." 
Gymnastics is to the 
Eye what Music is 
to the Ear. 



THIRD GRADE AND UPWARDS 



A SYSTEM OF PHYSICAL CULTURE. 151 



EXERCISE FOR A CLASS ARRANGED IN TWO RANKS. 

Arrangement of the Class. 



Class. 



Teacher. 

Music: March, Quick-step, Schottische, or Polka. 
One gymnastic movement = 2-8, 4-16 notes. In 

triple time one gymnastic movement = one measure 

of music. 



PART I. 

Fundamental position. 

1. Introduction. Pause - - 8 counts. 

2. Right arm outward — hand over shoulder 
— arm upward — hand over shoulder — arm 
outward • — arm down — hand on hip — arm 

down — in eight counts. Twice - - 16 counts. 



152 



A SYSTEM OF PHYSICAL CULTURE. 



3. The same with the left arm. Twice - 

4. The same with both arms, simultaneously. 
Three times ------ 



16 counts. 



24 counts. 



PART II. 
Fundamental position. 

1. Pause 

2. Turn trunk sideways right, step-position 
sideways right, and arms forward into 
position to the right, in two counts. Four 
times 

3. The same to the left. Four times 

4. The same inward. Four times 

Rank 1 to the left ) n,. 

T> 1 o . ^1 • w r simultaneous. 

Kank 2 to tlie right j 

5. The same outward. Four times 

Rank 1 to the risrht ) i^ 
Rank 2 to the left [ S"""ltaneous. 

6. Step-position forward right, and left, and 
arms forward with clapping hands, twice 
(four counts) — and raise heels, and arms 
upward (raised outwardly), twice (four 
counts), in eight counts. Twice 

7. Pause ------ 



PART III. 

Fundamental position. 

1 . Exercises a, b, c, consecutively 

a. Hands on hips — hands over shoulders — 
arms upward — arms outward — and reverse 
order, in eight counts. 

b. Hands on hips — bend trunk sideways 
right and stepposition sideways left — and 
reverse order, in four counts. 

c. Hands on hips — bend trunk sideways 
left, and step-position sideways right — and 
reverse order, in four counts. 



64 counts. 



8 counts. 



8 counts. 
8 counts. 
8 CountSo 



8 counts. 



16 counts. 
8 counts. 

64 counts. 
16 counts. 



A SYSTEM OF PHYSICAL CULTURE. 



153 



2. Exercise 1, in the order a, 

3. Exercise 1 : 

Rank 1, a, c, b, consecutively, 
Rank 2, a, b, c, consecutively, 

4. Exercise 1 : 

Rank 1, a, b, c, consecutively, 
Rank 2, a, c, b, consecutively, 



c, b, - 16 counts. 

Simultaneous. 16 counts. 



Simultaneous. 16 counts. 



64 counts. 



AN EXERCISE FOR A CLASS ARRANGED IN THREE 

RANKS. 

Arrangement of Class. 



Class. 



Teacher. 

This arrangement may, of course, be changed. Other 
arrangements are: 

a. Ranks 1 and 3, boys; and Rank 2, girls. 

b. All boys. 

c. All girls. 



154 A SYSTEM OF PHYSICAL CULTURE. 



shoulders — straighten arms — 



counts. 



PART I. 

Theme: Hands over 
and reverse order. 
Fundamental position. 
A 1. Introduction. Pause 

2. All : Hands over shoulders — straighten 
arms forward, and reverse order — in four 
counts. Twice . . . . . 

3. All: The same outward. Twice 
All: The same upward. Twice 
Pause . . . . . 
Rank 1 and 3 upward 
Rank 2 outward 
Rank 1 and 3 outward 
Rank 2 upward 
Rank 1 sideways right 
Rank 3 sideways left 
Rank 2 upward 



4. 
B 1. 
2. 

3. 
4. 



Simultaneous. 
Simultaneous. 



8 counts. 
8 counts. 
8 counts. 
8 counts. 

8 counts. 
8 counts. 



Simultaneous. 8 counts. 



64 counts. 



PART II. 

Positions. — The positions are taken on the first of each 
four counts. During the remaining three counts, these posi- 
tions are held. 

1. All: Hands on hips . . - 4 counts. 

2. Rank 1 and 3: Arms in ) 

position outward. >- Simultaneous. - 4 counts 

Rank 2: Hands over head ) 

3. Rank 1: Arms in slant po-" 
sition sideways right, upward 

Rank 3: Arms in slant position 
sideways left, upward 

Rank 2: Arms in position out- 
ward 

4. All: Arms down . . , . 4 counts. 



>Simultaneous. 4 counts. 



16 counts. 



A SYSTEM OF PHYSICAL CULTURE. 



155 



1 count. 
V counts. 

8 counts. 

8 counts. 



PART III. 

Theme: Bend ti'unk sideways and straighten arms 
Hands on liips 

1. Pause 

A 2, All: Bend trunk sideways right (two 
counts) — and straighten arms outward 
(two counts), in four counts. Twice - 

3. All: Bend trunk sideways left — and 
straighten arms upward, in four counts. 
Twice 

4. All: Exercises two and three alternately, 

in eight counts. Once - - - 8 counts. 

1. Pause 8 counts. 

B 2. Rank 1: Bend trunk side- 
ways left — and straighten 
arms upward. 

Ranks: Bend trunk side- 
ways right — and straighten |> 
arms upward. 

Rank 2: Bend trunk for- 
ward — and straighten , 
arms outward. J 



Twice, simul- 
taneously. 8 counts. 



3. Rank 1: Bend trunk side-1 



i^Twice, simul- 
taneously. 8 counts. 



ways right — and straighten 
arms outward. 
Rank 3: Bend trunk side- 
ways left — and straighten 
arms outward. 
Rank 2: Bend trunk back- 
ward — and straighten arms 
upAvard. 

Exercises B 2 and B 3, each once, altei 
nately 



■J 



8 counts. 



64 counts. 



156 A SYSTEM OF PHYSICAL CULTURE. 

3. 

AN EXERCISE FOR A CLASS ARRANGED IN FOUR RANKS. 

Arrangement op Class. 




2. 3. 4. 



Teacher. 

Other arrangements: 

a. Ranks 1 and 4, girls. 
Ranks 2 and 3, boys. 

b. All boys. 

c. All girls. 

Theme: Hands over shoulder — straighten arms — and 

reverse order. 
Fundamental position. 

1. Pause . g counts. 

2. a. All: Hands over shoulders — arms out- 

ward — hands over shoulders — arms 
upward — hands over shoulders — 
arms outward — hands over shoul- 
ders — arms down - - - 8 counts, 
b. All: Hands over shoulders — arms up- 
ward — hands over shoulders — arms 
outward — hands over shoulders 
— arms upward — hand over shoul- 
ders — arms down - - 8 counts. 



A SYSTEM OF PHYSICAL CULTURE. 157 



3. Ranks 1 and 3, exercise 2a } Simultaneously, 

Ranks 2 and 4, exercise 2b ) twice. 16 counts. 

4. Ranks 1 and 4, exercise 2a \ Simultaneously, 

Ranks 2 and 3, exercise 2b f twice. 16 counts. 

5. Pause 8 counts. 

64 counts. 

PART II. 

Positions. — The positions are talien on the first count of 
each four counts. During the remaining three counts the 
positions are held. 

1. All: Arms in diagonal position sideways, 
right, right arm upward 

2. All: Reverse the position 

// // 

3. Ranks 1 and 2 retain their position j 



Ranks 3 and 4 reverse 
All: Reverse 



Ranks 2 and 3 retain their j^osition 
Ranks 1 and 4 reverse 

/\ /\ 

All: Reverse 

\/ \/ 

Arms down 



8. Pause 



4 counts. 
4 counts. 

4 counts. 

4 counts. 

4 counts. 

4 counts. 

1 count. 
7 counts. 



32 counts. 

PART III. 

Theme: Fists at sides — longe — and thrust arms. 
Fundamental position. 

1. a. All: Fists at sides — longe sideways right 
— thrust arms into diagonal position 
sideways, right arm upward, twice 
(four counts) — recover — and arms 
down — in eight counts. Twice 16 counts. 



158 A SYSTEM OF PHYSICAL CULTURE. 



b. All: Fists at sides — longe sideways left — 

thrust arms into diagonal position 
sideways, left arm upward, twice 
(four counts) — recover — and arms 
down — in eight counts. Twice 16 counts. 

c. All: Exercises la and lb, alternately 16 counts. 

2. Ranks 1 and 2 exercise lb ) Simultaneously, 
Ranks 3 and 4 exercise la j twice - 16 counts. 

3. Ranks 1 and 2 exercise la ) Simultaneously, 
Ranks 3 and 4 exercise lb j twice - 16 county. 

4. Ranks 1 and 3 exercise lb ) Simultaneously, 

Ranks 2 and 4 exercise la j twice - 16 counts. 

5. Ranks 1 and 3 exercise la ) Simultaneously, 
Ranks 2 and 6 exercise lb \ twice - 16 counts. 
Pause - - - - - 16 counts. 



128 counts. 

4. 

CLA88 ARRANGED IN FOUR RANKS. 
Arrangement of CiiAss. 




1. 2. 3. 4. 



Teacher. 



A SYSTEM OF PHYSICAL CULTURE. 159 



PART 1. 



Intkoduction. 

Theme: Cross step-position, and straighten arms. 

Hands on hips. 1 

Pause 15 
1. a. Rank 1 alone: Cross step-position forward 



4. 



count, 
counts. 

counts, 
counts, 
counts, 
counts. 



right, twice 4 

b. Rank 2 alone: The same to the right 4 

c. Rank 3 alone: The same to the left - 4 

d. Rank 4 alone: The same to the left - 4 
Class: Exercises la, lb, Ic, and Id, simulta- 
neously, four times - - - - 16 counts. 

a. Rank 1 alone: Straighten arms outward, 

twice 4 counts. 

b. Rank 2 alone: Straighten arms upward, 

twice ...... 4 counts. 

c. Rank 3 alone: Straighten arms upward, 

twice - - - - - - - 4 counts. 

d. Rank 4 alone: Straighten arms outward, 

twice - - - - - - - 4 counts. 

Class: Exercise 3a, 3b, 3c and 3d, simul- 
taneously, 8 times - - - 16 counts. 

a. Rank 1 alone: Cross step-position forward 

right, and straighten arms out- 
ward, simultaneously, twice - 4 counts. 

b. Rank 2 alone: Cross step-position for- 

ward right, and straighten arms 

upward, simultaneously, twice - 4 counts. 

c. Rank 3 alone: Cross step-position for- 

ward left, and straighten arms 

upward, simultaneously, twice - 4 coants. 

d. Rank 4 alone: Cross step-position for- 

ward left, and straighten arms 

outward, simultaneously, twice 4 counts. 



160 



A SYSTEM OF PHYSICAL CULTURE. 



Class: Exercises 5a, 5b, 5c and 5d, simul- 
taneously, 8 times - - - 16 counts. 
Pause - - - - , - - - 16 counts. 



128 counts. 



raise arms 



1. 



PART II. 

Theme: Longe — cross step-position 
clap hands. 

Rank 1 alone: Cross step-position forward 
right — longe sideways right — re- 
cover, and arms down — arms in 
position forward — clap hands — 
arms in position upw^ard, and 
clap hands — and hands on hips - 
Rank 4 alone : The same, except cross step- 
position, and longe to the left - 

Rank 2, same as Rank 1 ) c;. 
-r» T ^' ^ A r simultaneous. 

Rank 3, same as Rank 4 \ 

Class: Exercises one, two and three simul- 
taneously . . - - 



and 



3. 



4. 



8 counts. 

8 counts. 
8 counts. 

8 counts. 



32 counts. 

On the eighth count, arms down instead of hands on hips. 



.1 SYSTEM OF PHYSICAL CULTURE. 16.1 



5. 

CLASS ARRANGED IN FOUR RANKS. 
Arrangement of the Class. 



Class. 



Teacher. 
PART I. 

Theme: Double front arm circle sideways, and raise arms. 
Fundamental position. 

1. Introductiox. Pause - - 8 counts. 

2. a. Rank 1 alone: Arms outward — arms up- 

ward — double front arm circle 
sideways right (two counts) — left 
(two counts) — arms outward — 
and arms down, in eight counts - 8 counts. 

b. Rank 2 alone: The same - - - 8 counts. 

c. Rank 3 alone: The same, except begin- 

ning arm circles at the left - 8 counts. 

d. Rank 4 alone: Same as Rank 3 - - 8 counts. 

3. All: Rank 1 exercise 2a ^ 

Rank 2 exercise 2b I Simultaneously 

Rank 3 exercise 2c | twice - - 16 counts. 

Rank 4 exercise 2d ^ 

4. Pause 8 counts. 



64 counts. 



162 



.1 SYSTEM OF PHYSICAL GULTUllE. 



PART II. 

Theyne: Longe-reverse, double front arm circle, and raise 
arms. 

1. a. Rank 1 alone: Arms outward, and longe- 

reverse sideways right — arms uj)- 
ward, and recover — double front 
arm circle sideways right (two 
counts) — and left (two counts) — 
arms outward, and longe-reverse 
sideways right — arms down, and 
recover in - - - - 

b. Rank 2 alone: The same - 

c. Rank 3 alone: The same, except begin- 

ning arm circles at the left, and 
longe-reverse left 

d. Rank 4 alone: Same as Rank 3 - 

2. All: Rank 1 exercise la 

Rank 2 exercise lb 
Rank 3 exercise Ic 
Rank 4 exercise Id 



Simultaneously 
4 times 



8 counts. 
8 counts. 



8 counts. 
8 counts. 

32 counts. 



64 counts. 

PART III. 

Tlierne: Cross step-position Avith bending knees — raise 
arms — double front arm circles with hands closed. 

1. Ranks 2 and 3 alone: Arms outward — « 

hands over head — cross step- 
position sideways right with 
bending both knees — -recover — 
the same sideways left — recover 
— arms outward — and arms 
down ----- 8 counts. 

2. Ranks 1 and 4 alone: Same as exercise 1, 

except beginning cross step- 
position at the left - - 8 counts. 



A SYSTEM OF PHYSICAL CULTURE. 



163 



All: Fists at sides — arras upward, hands 
closed — double front arm circle inward 
(hands closed), twice — fists at sides — and 
arms down ------ g counts. 

All: Same as exercise 3, excewt arm circle 
outward ------ g counts. 



32 counts. 



6. 

CLASS ARRANGED IN FOUR RANKS. 
Arrangement of the class. 



Class. 



Teacher. 



164 



A BTSTEM OF FUrSICAL CULTURE. 



PART I. 

Theme'. Longe sideways, and straighten arms into diagonal 

position. 
Fundamental position. 



Introduction. 



Pause 



8 counts. 



a. Rank 1 alone: Arms outward — hands 

over shoulders — longe side- 
ways right, and straighten arms 
into diagonal position sideways, 
right arm up — hands over 
shoulders — straighten arms into 
diagonal position sideways, right 
arm up — hands over shoulders 
and recover — arms outward — 
and arms down 

b. Rank 4 alone: The same to the left 

c. Ranks 1 and 2 : The same to the right 

d. Ranks 3 and 4: The same to the left 

a. All: The same to the right 

b. All: The same to the left 

c. All: The same right and left alternately. 

a. Ranks 1 and 2: The samcs 
to the left L,, 

Ranks 3 and 4: The Same !>Simultaneous. 

to the rigt. J 

b. Ranks J and 2 : The same^ 
to the right. | 
Ranks 3 and 4 : The same 
to the left. J 

c. Ranks 1 and 3 : The same" 
to the left. 

Ranks 2 and 4: The same 
to the right. 

d. Ranks 1 and 3 : The same"" 
to the right. 

Ranks 2 and 4 : The same 
to the left. 



8 counts. 
8 counts. 
8 counts. 
8 counts. 
8 counts. 
8 counts. 
8 counts. 

8 counts. 



Simultaneous. 8 counts. 



.Simultaneout 



8 counts. 



'Simultaneous. 8 counts. 



96 counts. 



A SYSTE3I OF PHYSICAL CULTURE. 



1(55 



PART II. 

Theme: Longe — front arm circle — and raise arms. 
Pause - - . . . . _ g counts. 

1. Ranks 1 and 2: Longe sideways right, and 

, arms in position outward ■ — arms in position 
upward — double front arm circle inward - — 
double front arm circle outward — recover, and 
arms in position outward — and arms down 8 counts. , 

2. Ranks 3 and 4: The same except longe side 

ways left ------ 8 counts. 

3. Ranks 1 and 3: The same, 
longe sideways right 
Ranks 2 and 4: The same, 
longe sideways left. 



32 counts. 



Simultaneous. S counts. 



7. 



CLASS ARRANGED IN" FIVE RANKS. 



CQ o ;q 

Arrangement of Class. 



2. 



Teacher. 



166 A SYSTEM OF PHYSICAL CULTURE. 



1. Introduction 



PART I, 

Pause 



counts. 



Ranks 1, 2, 4 and 5: a.) Arms in position- 
outward (one count) — pause in position 
outward (seven counts) — eight counts, 
b.) Arms in position upward (one count) 

— pause (one count) double front arm 
circle inward, pausing in position up- 
ward ■ — three times (six counts) 
eight counts, 

Rank 3: a) Arms in position outward (one I | .16 counts, 
count — pause in position outward (one i ±f ' ' ' 
count) — arms in position upward (one 
count) — pause in position upward (one 
count) — double front arm circle inward, 
pausing in position upward, twice, (four 

counts) eight counts, 

b.) Arms in position outward (one count 

— pause in position outward (seven 
counts) eight counts, , 

Ranks 1, 3 and 5: a.) Pause in position out- 
ward (eight counts) eight counts, 

b.) arms in position upward (one count) 

— pause in position upward (one count) 

— double front arm circle inward, paus- 
ing in position upward (two counts) — 
arms in position outward (one count) — 
pause in position outward (one count) — 
arms down — (one count) — pause in 
position downward (one count) 

eight counts, I, | ...i6 counts. 

Ranks 2 and 4: a.) Arms in position upward 
(one count) — pause in position upward 
(one count) — double front arm circle 
inward, pausing in position upward, three 

times (six counts, eight counts, 

b.) Arms in position outward (one count) 

— pause in position outward (five counts) 
— arms in position downward (one count 

— pause in position downward (one 
count) eight counts. 



2. Pause 



8 counts. 



48 counts. 



A STSTKM OF PHYSICAL CULTURE. 



167 



PART II. 



8 counts. 



Theme: Step-position, longe-reverse, and arm movements. 

1. Ranks 1 and 4: Diagonal position out- 

ward right arm upward — pause (three 

counts) four counts 

Diagonal position outtVard, left arm up- 
ward (three counts) — arms down (one 

count) four counts. 

Ranks 2 and 5: Diagonal position outward 

right arm upward (one count) — pause, j> i5 

(six counts) arms down (one count) 

eight counts. 

Rank 3: Hands on hips — hands over 

shoulders — hands over head — arms in 

position upward — hands over head — 

hands over shoulders — hands on hips — 

and arms down eight counts. 

2. All: Step-position sideways right, and 

arms in position sideways right (one 
count) — close heels, and arms in position 
upward (one count) — step-position side- 
ways left, and arms in position side-ways 
left (one count)— close heels, and arms 
down(one count) 

3. Ranks land 2: Same as exercise 2, except 

longe-reverse. four counts. 

Ranks 4 and 5: Same as exercise 3 except 

beginning at the left four counts. 

Rank 3. Arms in position outward in one > J 

a 



count — arms in position upward m one 
count — arms in position forward in 
one count — and arms down in one 
count four counts. 

4. Repeat Exercises 1, 2 and 3 - - 

5. Ranks 1 and 2: Slant position sideways left "| 

upward, in three counts — arms down in 
one count — slant position sideways right 
upward, in three counts — and arms down 
in one count eight counts. 

Ranks 4 and 5: Same as Ranks 1 and 2 ex- 
cept the opposite positions ; , . . . 

eight counts. 

Rank 3: Arms in position outward — hands 
over shoulders — hands over head — and 
arms in position upward — front right 
arm circle to the left, in two counts — and 
front left arm circle to the right, in two 
counts eight counts J 



4 counts. 



4 counts. 



16 counts. 



,8 counts. 



A SYSTEM OF PHYSICAL CULTURE. 



Ranks 1 and 4: Slant position sideways-right, 
upward in three counts — arms down in 
one count — slant position side left up- 
ward in three counts — and arms down in 
one count , eight counts, 

Ranks 2 and 5: Same as Ranks 1 and 4, ex- 
cept the opposite position 

eight counts. 

Rank 3: Double front arm circle inward, 
twice, in four counts — hands over head 
— hands over shoulders — arms in posi- 
tion outward — and arms down, 

eight counts. 



.8 counts. 



48 counts. 




POSITIONS OF THE FEET. 



A SYSTEM OF PHYSICAL CULTURE. 
ARRANGEMENT IN SIX RANKS. 



169 




ARRANGEMENT IN SEVEN RANKS. 



5 



6 



